Fiber is highly beneficial to the human body, as is a diet of fiber-rich foods. In addition, fiber is known for improving gut health, which is essential for overall well-being.
If you feel you’re not getting enough fiber in your daily diet, it might be time to prioritize consuming foods naturally high in this nutrient. Follow through with some of these subtle substitutes, and you’ll find that it’s not at all difficult to get more fiber in your diet:
1. Switch to Brown Rice
The easiest change you can make is to swap white rice for brown. While brown rice is firmer than white rice, the biggest perk is that it retains much more fiber and doesn’t taste too different from white rice, depending on how you cook it.
The best way to prepare brown rice is to use one of the best non-stick cookware sets in your kitchen. Non-stick cookware pots ensure the rice grains don’t stick to the bottom, and this helps them retain the perfect texture.
2. Holy Guacamole
One of the most divine options to include in your diet is avocado or a guacamole dip. That’s because the good fats in avocados are an excellent source of fiber and nutrients. Moreover, half an avocado delivers an impressive five grams of fiber.
Sprinkle your mashed avocado with a pinch of salt and a dash of pepper, and you’ll be hooked! You may also start swapping butter for a delicious mashed avocado spread. That way, you can enjoy a creamy experience with an added boost of fiber.
3. Roasted Potatoes With the Skin
Ever watched Jamie Oliver in action? Now, that’s a cook who knows what flavors work well together, and his famous roasted potatoes with the skin on are proof of that.
Not only does the potato skin contain tons of fiber, but it also delivers wonderful sensations to your tongue – warm, comforting, smooth, and chewy. If you haven’t yet tried mashed potato with the skin left on, now is the time to do so.
You can enjoy it as a side dish or combine it with some gravy and plant-based sausages. The possibilities are endless.
4. Pop Up the Fiber Intake With Popcorn
While it might be tempting to look for fancy new fiber-rich treats in the snack aisle, it’s much easier to boost your fiber intake with goodies you can munch on often.
Air-popped popcorn is a low-calorie option that will increase your fiber intake, and there are many ways to enjoy it. You can always try cinnamon spice instead of the usual salt or butter. Whatever your flavor, adding this treat to your diet will mean gaining four grams of fiber per three cups of popcorn.
5. Fresh Vegetable Soups
Just because you’re increasing your fiber intake doesn’t mean that you cannot enjoy warm, hearty, and wholesome foods. For example, you can still settle down with a piping-hot bowl of soup after a long day’s work.
Yes, making your soups from scratch with roasted vegetables can be a lot of work, but it’s well worth the effort, especially if you prepare them in large batches. Alternatively, you could settle for the easy canned soup alternatives and add fresh vegetables to them for extra nourishment.
Berries, nuts, yogurt, chia seeds, whole grain bread, and oatmeal are other snacks to munch on throughout the day. Remember: more fiber means a happier and healthier you. However, it’s important to increase your fiber intake gradually, so your body has time to adjust.