A happier tummy means a happier life, and fiber is the key to maintaining your gut health and keeping up with your health goals.
A growing body of research is showing just how important fiber is to your gut health. Whether you want to be more "regular," lower your cholesterol, manage your blood sugar or lose excess weight, fiber plays an important role.
Ditch manufactured fiber for these natural sources that you can incorporate into almost any meal.
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7 Ways to Add More Fiber to Your Diet
Written by
Joan Hodges
1. Almonds
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Just one serving of almonds boasts one-fifth of the day's fiber needs. Enjoy them as a raw snack or look for almond milk, almond tortillas or almond oil at the grocery store.
You can also use almonds in protein balls, crushed up in oatmeal or added to morning cereal (also fiber-packed).
You can also use almonds in protein balls, crushed up in oatmeal or added to morning cereal (also fiber-packed).
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Nutrition Tips2. Beans
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When most people think of fiber, they think of beans—and for a good reason! Just one cup has about 15 grams of fiber, more than half of the daily fiber recommendation for women.
Beans are extremely versatile, too. You can add them to a filling salad, serve them as a side, slip them into a cheesy quesadilla or make bean soup. Any type of bean will do for these dishes, but black beans have one of the highest fiber counts.
Beans are extremely versatile, too. You can add them to a filling salad, serve them as a side, slip them into a cheesy quesadilla or make bean soup. Any type of bean will do for these dishes, but black beans have one of the highest fiber counts.
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Nutrition Tips3. Fruit
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Fruit is packed full of fiber, not to mention vitamins and minerals.
Apples, bananas, oranges, berries and mango are all rich in fiber, and can be found at pretty much any grocery store or famer's market. You can also look for frozen, depending on the season.
Pro tip: Berries have some of the highest fiber content for fruits, particularly raspberries, which contain 8 grams of fiber per cup. Load up on berries by keeping them as a refrigerated snack or adding them to plain water.
Apples, bananas, oranges, berries and mango are all rich in fiber, and can be found at pretty much any grocery store or famer's market. You can also look for frozen, depending on the season.
Pro tip: Berries have some of the highest fiber content for fruits, particularly raspberries, which contain 8 grams of fiber per cup. Load up on berries by keeping them as a refrigerated snack or adding them to plain water.
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Nutrition Tips4. Popcorn
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Yes, that favorite movie theater snack is an excellent source of fiber. It's also a great non-perishable snack that can be taken anywhere, dressed up with fun seasonings (hello, fresh dill) or eaten as an evening treat.
For a more natural and good-for-you popcorn treat, try air popping or cooking your own kernels over the stove in a foil pocket. It's less processed and allows you to add on exactly what you want without all the preservatives.
For a more natural and good-for-you popcorn treat, try air popping or cooking your own kernels over the stove in a foil pocket. It's less processed and allows you to add on exactly what you want without all the preservatives.
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Nutrition Tips5. Avocados
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Avocados are singled out from other fruits, because they are fiber rock stars. Each cup of the good stuff has a whopping 11 grams of fiber—almost double what even the most fiber-rich foods can give you, with the exception of beans.
Avocados have grown in popularity in recent years, and there are many ways to work avocado into your diet. Avocado toast, avocado pasta, avocado ranch dressing and even avocado cheesecake are among today's innovative ways to eat this fiber powerhouse.
Avocados have grown in popularity in recent years, and there are many ways to work avocado into your diet. Avocado toast, avocado pasta, avocado ranch dressing and even avocado cheesecake are among today's innovative ways to eat this fiber powerhouse.
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Nutrition Tips6. Seeds
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It takes only a tablespoon of flaxseed or chia seeds to reap the benefits of up to 6 grams of fiber. The best part is that these seeds can be "hidden" in any meal, so you can get your fiber without even realizing it.
Both seed types make a great addition to smoothies, oatmeal, yogurt and even pancakes.
Both seed types make a great addition to smoothies, oatmeal, yogurt and even pancakes.
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Nutrition Tips7. Quinoa
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Quinoa is the king of disguise, as it takes on the flavors of whatever you pair it with. Packed with iron, potassium and magnesium, quinoa also has about 5 grams of fiber per cup and makes the perfect base for any dish.
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Nutrition TipsAbout the Author
Joan Hodges writes nutrition articles for ACTIVE.com. As a health and wellness blogger based in Dallas, Texas, she has been inspired by her own journey of full mental and physical recovery. Joan is a devout yogi, dog lover and self-love advocate. You can read about her health journey here.