9 Surprising Ways to Add More Fiber to Your Diet

With many of us focused on trying to drop a few pounds this time of year, it's important to focus on what you can do (not what you can't do!) and be consistent with it for the months ahead to not only lose weight but to keep it off for the long haul.

 Fiber is one of the elements of a healthy diet that helps keep us healthy, more satisfied, and yes, even slimmer. Thankfully for us, many high fiber foods do just that.

We hear about fiber here, there, and everywhere, but we're still not getting enough. Most people only get between 12 to 18 grams of fiber per day instead of the recommended 25 to 38 grams, and a recent study shows that 44 percent of Americans believe they need more fiber in their diets.

#1 - Switch Up Your Grains

Many of the meals you consume and recipes you make on a regular basis can be adapted to use whole grains, which are higher in fiber than that white stuff. Or even better, try ancient grains like amaranth or quinoa. Experiment with these grains, and you’ll add fiber and introduce new flavors and exciting textures to your diet, which may keep you away from your next bagel binge.

2 - Pile On the Vegetables

Like your mother always said, don’t forget to eat your vegetables! Aim for making vegetables — preferably fiber-rich types like greens and broccoli —  a part of every meal. While all vegetables contain some fiber, not all are created equally; spinach, artichoke, and tomatoes are some excellent choices.

3 - Don't Skimp on the Skin

Almost all foods with a skin will have more fiber when you leave it on. When the skin is removed, not only is the fiber lost but skins tend to house more nutrients, too.

4 - Go Nuts for Nuts

Nuts are unique in their own way — from pecans and almonds, to walnuts. All nuts are sources of fiber and have similar amounts of fiber per nut. While more famous for their healthy fats, nuts also have standout phytonutrients that have been linked to reduced risk of heart disease.

5 - Satisfy Your Fiber Needs with Seeds
Sunflower seeds aren’t just for baseball players! Seeds are a versatile way to add fiber (and healthy fats) to your favorite meals. Try adding sunflower seeds, pumpkin seeds, or ground flaxseed to foods like oatmeal or yogurt or tossed into a peanut butter sandwich or on top of a salad.

6 - Crunch Away

Some of my favorite crunchy foods also are good sources of fiber. Make a super crunchy and satisfying salad with carrots, celery, endive, and broccoli.

7 - Sneak It Into Your Cooking

If you still can’t get enough fiber into your diet with these tricks, fiber supplements can help. Konsyl Fiber is a healthful solution if you’re not reaching your fiber needs. This all-natural psyllium supplement is neutral tasting so it can be added to soups, yogurt, smoothies, shakes, salad dressing, and just about anything else you’re making.

8 - Bring On the Beans

Beans are an excellent source of both protein and fiber, and can be the base of a great meatless meal. Introduce a warm veggie chili once a week, try a bean dip with veggies for an afternoon snack, or add half a cup of beans to your lunchtime salad.

9 - Change Up Your Dessert Routine

Instead of processed, high-fat, sugary cakes or brownies, opt for 1 cup frozen raspberries for a treat. Other sweet substitutions include a  ¼ cup full-fat yogurt with 1 tablespoon pumpkin seeds and 1/4 teaspoon cinnamon, and for an even richer dessert, try mixing 1 tablespoon ricotta, 2 tablespoons canned puréed pumpkin, and 1/2 tablespoon chia seeds together to be spread on apple slices.