Get more of this important nutrient with these flavorful foods.
The currentDietary Guidelines for Americansrecommends getting 25 to 30 grams daily to meet your needs.
They also report that over 90% of American adults don’t hit that mark.
Yes, you read that righta staggering 90% of adults aren’t eating enough fiber each day.
Luckily for us, there are severalhigh-fiber foodsthat can be easy and flavorful additions to your diet.
Here are 7 ways to add 5 grams of fiber to your meals.
Sprinkle in chia seeds
A 2-teaspoon serving of chia seedscontains about 5 grams of fiber.
When it comes to fiber-rich foods, chia seeds are at the top of the list.
Though small, they pack a nutritional punch with amplefiber, calcium, iron and omega-3s.
Another reason chia seeds are so great is because they’re versatile.
They can be added to smoothies, folded into baked goods and sprinkled on top of oats or yogurt.
Adding chia seeds to your day is a great way to help you meet your fiber needs.
Add leafy greens
One cup of cooked kale(and5 cups raw) contains about 5 grams of fiber.
Try adding them to foods you already make, like pasta, egg scrambles and stir-fries.
Greens are just as versatile and delicious raw, too.
Snack on fruit
One medium apple,one medium pearand1/2 cup berrieseach contain about 5 grams of fiber.
Adding even a single serving of fruit per day can help boost your fiber intake.
Swap in beans
A 1/3-cup serving of beanscontains about 5 grams of fiber.
Here atEatingWell, we love beans for plenty of reasons.
Beans are also very affordable, whether they’re canned or dried.
Try adding beans into a dish you already enjoy, likea cheesy casserole,a satisfying salador aloaded sandwich.
Check out our flexitarian dinners with beans for more inspiration.
Top it with avocados
One half of an avocadocontains about 5 grams of fiber.
Your daily avocado toast is a great way to start your day on a fiber-rich note.
There are so manyhealthy reasons to eat avocados, even beyond their impressive fiber content.
They can help improve heart health, boost your good cholesterol levels and protect your skin and eyes.
Add them to smoothies, blend them into ourAvocado Pastaor use them to top everything fromtacosto sushi.
Eat oats for breakfast
A 1/2-cup serving of oats (measured raw)contains about 5 grams of fiber.
Beyond oatmeal, oats are a great addition tobaked goodsandsmoothies, as well.
