Five Swaps to Get More Fiber

When it comes to getting more fiber, these 5 high-fiber foods deliver maximum bang for your buck. Trade up to these fiber powerhouses to get your fiber fill for the day.

Swap: The granola on your yogurt
For this! A couple tablespoons of chia seeds. You still get the crunch, plus 10 grams of fiber; the same amount of granola has 1 gram.

Swap: The apple you usually snack on
For this! Raspberries. With 8 grams per cup, they're among the most fiber-rich fruits—even compared to apples, which have half that amount.

Swap: Your chicken soup
For this! Veggie chili loaded with beans. A 1/2 cup of beans serves up between 6 and 8 grams of fiber (chicken has none) and they're a good source of lean protein and phytonutrients.

Swap: White pasta
For this! Whole-wheat pasta. It may seem obvious, but did you know one serving—depending on the brand—can have triple the fiber of white pasta? Bump up the fiber and get a serving of vegetables with these veggie noodle recipes.

Swap: Brown rice
For this! Quinoa. Surprisingly, 1/2 cup of brown rice only nets you 1 gram of fiber. Quinoa has 3—and can easily stand in anywhere you'd use rice. 

“The best sources of fiber come from food. Taking a supplement or multiple vitamin can’t replace the damage of a poor diet.” Linda Von Horn

Posted on January 12, 2017 and filed under nutrition.