The Tamesis
Fiber is the latest health trend in need of a rebrand—turning a necessary dietary cornerstone into something fun and sexy. “Fiber can help reduce energy intake, lower blood sugar, prevent certain cancers, promote gut health and improve cardiovascular health,” says Dr. Qianzhi Jiang, a pediatric and family nutritionist at The Nutrition Changer. “Most people can’t always meet their daily fiber needs,” adds registered dietitian Valerie Agyeman.
The U.S. Food and Drug Administration recommends that active, healthy adults consume 28 grams of dietary fiber per day, but studies have found that nearly all U.S. adults are deficient in dietary fiber (some adults fall below 95 percent of the daily allotment).
Eat the skins of fruits and vegetables
Dr. Lisa Ganjhu, a gastroenterologist at NYU Langone, says the skin of most fruits and vegetables is actually higher in fiber than the flesh. “Instead of peeling and throwing away the peel, eat the fruit whole,” she says (adding that common sense should be used here—fruits like avocados and bananas should not be eaten with the skin on). According to WebMD, eating an apple with the skin on will add 2 grams of fiber.
Finally sprinkle with beans or lentils
Peas, lentils, black beans, and more—the world is your oyster when it comes to beans and legumes. “Adding them to salads, soups, and even pasta is one of the easiest upgrades because they’re naturally high in fiber and can instantly make a meal more satisfying and filling,” says Agyeman.
Get seeds and nuts
Dr. Ganjhu and Agyeman both like this tip: Add a scoop of chia seeds (10 grams per ounce), flax seeds (8 grams per ounce), or shelled hemp seeds (9 grams per ounce) to breakfast, lunch, and dinner. “This quietly adds fiber and helps meals feel more balanced and lasting,” says Agyeman. If you’re feeling lost, Zoe’s Daily30 is an easy place to start. This crunchy topping contains 30 plant-based ingredients and contains 5 grams of fiber in one scoop.
Add plants to your desserts
“Fruits and vegetables are rich in nutrients and taste sweet,” Dr. Jiang said. Adding something fresh to your final dish—whether it’s ice cream, pie, shortbread or more—can add fiber to the dish without compromising on flavor. Some ideas include raspberries (8 g per cup), one pear (1 medium pear, 5.5 g), or one apple with skin on (1 medium apple, 4.5 g). “They also add a variety of vitamins and minerals and fiber to the dish.”
Choose high-fiber snacks
Put down the granola. Dr. Ginger recommends having a snack when you’re hungry, such as “popcorn, nuts, seeds, roasted chickpeas, or other legumes.” “They’re crunchy, satisfying, and easier to incorporate fiber into your diet.” For example, three cups of air-popped popcorn contains about 3.5 grams of fiber.
Cook and cool certain foods
When it comes to starchy foods like potatoes, pasta, certain beans and rice, Ganjhu recommends the boil-then-cool method. “This approach produces resistant starch that improves blood sugar control, increases satiety, increases insulin sensitivity, lowers cholesterol and improves colon health.”
