17 easy ways to eat more fibre every day

Yes, protein has certainly been having a (persistent) moment but there’s another just-as-important nutrient that tends to fall by the wayside: fibre. This often overlooked type of carbohydrate does a ton of essential jobs in your body—from promoting gut health to maintaining regular digestion—but the hard truth is that most of us aren’t eating nearly enough of it. If you’ve been wondering how to eat more fibre, the good news is that small, practical tweaks can make a real difference.

According to a 2021 study in Current Developments in Nutrition, only 7% of folks in the US meet the daily recommended amount of it, which is about 14 grams for every 1,000 calories in your diet. There are a bunch of reasons for this but a big one has to do with the fact that lots of us don’t really know how to make fibre-rich foods palatable and appetising—or have the free time to experiment ways to make it happen, Cara Harbstreet, MS, RD, of Street Smart Nutrition, tells SELF.

We’re here to tell you: Getting your fibre fix absolutely can be delicious and it doesn’t have to be complicated either. There are actually a bunch of low-effort ways that’ll help you start eating more of the nutrient. (No cardboard-y cereal or bland bars necessary, we promise.) We’ve got you covered with some practical ways to fill up on fibre below. Just remember to take it slow: Try a couple tips at a time rather than going right to full-on fibre mode—that’ll help prevent GI symptoms like bloating, cramping or gas or even diarrhoea that can come when you increase your intake suddenly, says Harbstreet. So shoot for just a couple more grams from your baseline each day to keep your belly happy. Here’s how you can eat more fibre with little effort:

1. Leave the skin on fruits and vegetables

If you’re not sure how to begin eating more fibre, start by doing less: Give up peeling. Leaving the skins on produce like apples, potatoes, carrots or cucumbers—whether you’re throwing them in a salad or soup or snacking on them whole—is a win-win because it reduces your cooking workload and in some cases can double your intake of this essential nutrient, says Harbstreet. (And simply adding one or two of these high-fibre fruits to your day in general can help you boost your numbers, too).

2. Swap traditional pasta for higher-fibre versions

Choosing fibre-rich whole grain and legume-based pasta is another easy way to automatically add more fibre without drastically changing what you eat, Jessica Jones, MS, RD, CEO and cofounder of Diabetes Digital, a virtual nutrition counselling platform for people with diabetes and prediabetes, tells SELF. Traditional angel hair pasta, for example, contains just three grams of fibre per serving, whereas the same shape made from red lentils has twice that amount.

3. Choose crunchy and fun whole-grain snacks

Fibre is already abundant in a lot of popular snacks, so you don’t have to look far for a solid afternoon bite, says Jones. Take air-popped popcorn, for example—which has roughly four grams in a one-ounce serving—and make it even tastier by sprinkling on your favourite spices or some gourmet salt. Want something on the sweeter side? Trail mix and granola also contain at least a few grams of fibre and can satisfy those kinds of cravings.

4. Skip juices and make smoothies instead

Unless it’s fortified afterwards, juicing can strip fruit of some nutrients, says Harbstreet, since the process removes everything but the liquid. But smoothies retain fibre because they use pretty much all the fruit—you generally just throw it straight into the blender. “Some of the fibre may be broken down but not to a significant degree,” she explains. Plus, these drinks are a great way to get the nutrients you need quickly or if you have a low appetite for meals like breakfast. (Bonus: If you try this fibre-rich smoothie recipe, you’ll get 20 grams of protein too.)

5. Or add chia seeds to your juice for a boba-inspired libation

Of course, if you love your juice, you gotta have it—but you can make a small tweak to boost its fibre: Add chia seeds. Just one tablespoon contains three to four grams of the nutrient so sprinkling them in your juice can be a good way to offset the fibre they might lack, says Harbstreet. Because chia seeds have a neutral flavour, you can try this trick with just about any kind of juice you like—it all comes down to preference. Pro tip: Let the chia seeds soak in your juice overnight for a treat reminiscent of boba or bubble tea.

6. Stock your pantry with nutritional yeast

Nutritional yeast tastes great on anything you’d normally sprinkle with Parmesan cheese—so pasta, soup, salad, you name it—but packs way more fibre, at about three grams of fibre per tablespoon, Rhyan Geiger, RDN, owner of Phoenix Vegan Dietitian, tells SELF. Add it onto popcorn to increase the fibre count even more or mix in a dash to creamy pasta sauces and salad dressings for a nutrient-dense umami boost.

7. Add a crunch to soups and salads with toasted legumes…

No salad or soup is complete without something crunchy but you don’t have to stick to classic croutons. Using roasted chickpeas instead is just as tasty—if not more so—and can add up to five extra grams of fibre, Geiger says. Not a fan of that particular legume? All kinds of beans, from white to black, will take on a crispy texture from roasting at high temps.

8. …Or sweetness to pretty much anything with a dose of dark chocolate

Yes, dark chocolate can be a fibre source. Just one ounce of shaved, melted or chopped dark chocolate can add anywhere between three to four grams of fibre to your day—so while not a huge hit of the nutrient, it can still definitely help you get to your overall goal. It all depends on the cocoa content; the higher the percentage (which is listed on the label), the higher the fibre content. So stir a couple of squares in your morning oatmeal, sprinkle some chunks in a Greek yoghurt bowl or mix some chips into pancake batter for extra flavour—and fibre!

9. Blend veggies into pasta sauces

Just because this trick is great for kids doesn’t mean you can’t use it too. Classic tomato-based pasta sauces already have such a strong flavour that any vegetables added—whether that’s kale, spinach, carrots or courgette—will likely go unnoticed, says Geiger. That way, you’ll get a bit more fibre to boot without changing up the flavour to something you’re not as jazzed about.

10. Doctor up your oatmeal

Adding just a tablespoon of chia or flax seeds to oatmeal will automatically boost its fibre count by a couple of grams and barely affect the overall flavour, Jones says. (It also packs some healthy fat too.) Not a seeds fan? There are tons of other ways to make your oatmeal more interesting and fibre-full, including mixing in some hearty veggies, sprinkling on some nuts or topping with frozen berries (or by checking out number seven!).

11. Stock your pantry with canned beans

No hate to dried beans, but let’s be honest: A long cooking time can be a barrier to entry, making you less inclined to prep (and eat) such ingredients. But canned beans are ready to go as soon as you pop them open and can take just a matter of minutes to turn into a meal, says Harbstreet. Toss them in chillis, salads, sandwiches and wraps or anywhere you need fibre on demand.

12. Bulk up plain rice with fibre-rich add-ins

The difference in fibre between white and brown rice is marginal, so making the swap isn’t necessary if you don’t like the taste or texture of the latter. Instead, Harbstreet suggests fortifying traditional white rice with high-fibre add-ins like lentils and quinoa for a pilaf-style side. “This provides some of the familiar sensory aspects like a softer texture while boosting the nutrition,” she explains. Not sure how much to put? Start small with a few tablespoons and work your way up until you find a combo that works for you.

13. Experiment with high-fibre flours in your baking

There are so many delicious baked goods that use a mix of traditional flour and higher-fibre options like whole grain, almond, chickpea or hazelnut. The next time you’ve got a hankering for a treat, look for a recipe that uses one of these alternatives for a few extra grams of fibre. We’re loving these apple and oat muffins with almond flour and these vegan chickpea brownies.

14. Aim to eat at least one vegetable in every meal

Eating more veggies to increase your fibre intake is good advice but can be pretty tough to put into practice. Instead of going from zero to 60, start small by aiming to include at least one veg in every meal, says Geiger. “Eating one more vegetable than before is an excellent step to achieving a larger goal,” she explains.

15. Load your freezer with frozen berries

Berries—and raspberries in particular—are another food that’s bursting with fibre. But berry season only comes once a year and the out-of-season offerings leave much to be desired taste-wise. Frozen berries don’t sacrifice flavour for nutrients, allowing you to have the best of both worlds, says Geiger. Plus, they’re usually more affordable than their fresh counterparts too.

16. Substitute mayo for hummus in sandwiches and wraps

Adding a schmear of hummus to any bread-based meal, whether a sandwich, wrap or toast, is a good way to add a gram or two of fibre along with the moisture and flavour that you might normally get from mayonnaise. Although it won’t drastically move the needle on overall fibre consumption, Harbstreet says it’s a good way to boost it a little and create a more fibre-focused mindset in general. “When paired with whole grain bread, fibre-rich salad toppings or side dishes that contain extra fibre, the overall effect can be compounded and nudge you closer to your fibre goal for the day,” she says.

17. When in doubt, add avocado

Avocado tastes great with just about everything from breakfast to dinner (and even with dessert!). While it’s most famous for being rich in healthy fats, just one medium-size fruit contains a whopping 10 grams of fibre. That means that adding only half or even a quarter of an avocado to a salad, soup, sandwich or yoghurt bowl will instantly increase the fibre count by a couple grams or more—plus boost the creamy goodness too.