12 Simple Ways to Eat More Fiber for Better Digestion and Energy

1. Start with Cereal

One of the simplest ways to add fiber to your diet is by eating a bowl of whole-grain cereal for breakfast. It’s also a great way to get an energy boost to face your day. Look for cereals where whole wheat, oats, or bran are listed as the first ingredient, providing at least 5 grams of fiber per serving without excessive added sugars. If you ever want a warm alternative, check out hot cereal options like oatmeal.

2. Add a Side Salad

Instead of French fries at lunch, add a side salad with lettuce and tomato and maybe even cucumber slices. All three are fiber-rich foods! Leafy greens like spinach, arugula, and kale add bulk and nutrients without extra calories. You can also toss in a spoonful of fiber-rich beans to make your salad even more filling.

3. Switch Your Bread

Switch your bread from white to whole-grain wheat. Every time you eat toast or make a sandwich, you’ll be getting a nourishing serving of fiber! Check nutrition labels to ensure the first ingredient says 100% whole grain or whole wheat. Sprouted grain bread and whole-grain sourdough are also fantastic options that support digestion.

4. Snack on Fresh Fruit

Fresh fruits, like apples, pears, kiwis, mangoes, and plums are high in fiber. So grab a piece of fruit for a mid-afternoon snack at school or at work, and sneak in some fiber at the same time! Leaving the edible skin on fruits like apples and pears maximizes your fiber intake, as much of the insoluble fiber resides in the peel. Contrast fresh picks with dried fruit options when you need portable snacks.

5. Use Berries as a Topping

Use fresh strawberries, raspberries, and blackberries as a topping on a summer salad or on frozen yogurt. These sweet little berries are a tasty treat, and are also high in fiber! Raspberries and blackberries in particular pack nearly 8 grams of dietary fiber per cup, making them top-tier superfoods for gut health.

6. Switch Your Rice

At dinner-time, switch from white or long-grain rice to fiber-rich brown rice. Brown rice retains its nutrient-dense bran and germ layers, offering significantly more fiber and minerals per serving. You can also experiment with wild rice, quinoa, or farro for variety.

7. Use Beans as a Topping

Cold garbanzo beans and kidney beans make great salad toppings, and are very high in fiber. They’re also great as a snack, straight out of the fridge! Legumes are nutritional powerhouses that deliver both soluble fiber and plant-based protein. Rinsing canned beans thoroughly before adding them to soups, salads, or grain bowls makes meal prep quick and convenient.

8. Snack on Dried Fruit

Dried fruit, like prunes, plums, figs, and apricots are very high in fiber, and make an excellent treat when you have a sweet tooth! Because the water has been removed, the fiber content is concentrated. Enjoy them in moderation and pair them with handfuls of nuts for a balanced, energy-sustaining snack.

9. Switch It up!

If you’re tired of cold whole-grain cereal in the morning, try a bowl of hot oatmeal with your favorite toppings. Oats contain a powerful soluble fiber called beta-glucan, known for supporting healthy cholesterol levels and heart health. Top your oatmeal with sliced bananas, cinnamon, or flaxseeds for extra flavor.

10. Aww, Nuts!

A handful of nuts and seeds (like sunflower or pumpkin seeds) makes a great snack or salad topping, and is high in fiber. Almonds, chia seeds, and walnuts provide healthy omega-3 fatty acids alongside dietary fiber. Sprinkle them over soups, smoothies, or yogurt for added crunch.

11. Make a Veggie Tray

The next time you need to bring a dish for a party, put together a veggies tray with fresh carrots, celery, cucumbers, and cherry or grape tomatoes. All of these crunchy veggies are high In fiber! Pair your raw veggie platter with homemade hummus or guacamole for a nutrient-packed appetizer everyone will love.

12. Take a Supplement

If you just can’t get enough fiber in your diet, there are plenty of daily or weekly supplements you can take. The most popular ones are called Metamucil and Benefiber, and are available at drug and grocery stores. As noted by health experts at Harvard Health, be sure to increase your daily water intake when adding fiber supplements to ensure smooth digestion.

Following even a couple of these tips each week will add variety to your diet as well as the right amount of fiber. Or do you already have a favorite way of making sure you get all your fiber? Maybe a favorite snack or recipe? Incorporating these simple habits will keep your digestive system happy and healthy for years to come.