How to Get More Fiber in Your Diet

Get more fiber without having to sacrifice yummy treats. Healthy and tasty recipes inside!

It may not be the most exciting part of your diet, but getting more fiber is one of the most important. It’s recommended that we get 32 grams of fiber each day, but most people get fewer than 15 grams.

Using products like Metamucil can help you feel less hungry between meals, help maintain healthy blood sugar levels, help lower cholesterol and help promote heart health.

And there are plenty of easy – and delicious – ways to work more fiber into your every day.

1. Smoothies
Smoothies are one of the easiest (and yummiest!) ways to load up on fruits and vegetables – raspberries and spinach are especially high in fiber. Stock your freezer with frozen fruit and you’ll be ready to make a delicious frosty treat anytime.

Some key flavors are strawberry-banana, orange-mango, pineapple-mango and mixed berry.

Easy Smoothie Recipe
To make any smoothie, fill your blender with juice or milk up to the blades. Add 1 cup of frozen fruit and blend. Add more liquid if the fruit stops turning. For a green smoothie, add 1 cup of fresh baby spinach and blend until there are no more visible green pieces.

Tip: For a protein boost, add yogurt, chia seeds, peanut butter or protein powder.

2. Salads for Dinner
With plenty of delicious fresh fruits and vegetables available, it’s easy to enjoy salad as a mouth-watering main course. Generally speaking, the darker the vegetable, the higher it is in fiber. Kale, broccoli, romaine lettuce and chard are great options.

Mexican-inspired Salad Recipe
Top crunchy romaine lettuce with black beans, halved cherry tomatoes, fresh sweet corn kernels, chopped bell peppers, avocadoes, your favorite dressing and the protein of your choice.

3. Fruit for Snacking and Dessert
Frozen fruit also makes a tasty treat by itself. Instead of sugary ice cream, freeze grapes. Frozen grapes taste incredibly sweet and can be made into natural mini ice pops. Just be sure not to give them to small children, as they do pose a choking hazard.

If you’re craving ice cream, toss some frozen bananas or pineapple into a food processor, blend until smooth and creamy, and eat with a spoon.

4. Plant a Garden
The key to eating well is having nutritious food readily available. You’ll be more likely to snack healthily if there’s a bowl of fruit on the counter or fresh fruits and vegetables growing in your backyard. Juicy stone fruit like peaches, plums and apricots are in season in the summer, as well as sweet berries, tasty tomatoes, summer squash and more.

5. Vegetable Swaps
Try swapping out one item on your plate for a vegetable option instead. Making cauliflower puree instead of mashed potatoes or substituting avocado spread for mayonnaise are just a few ways to sneak fiber into your diet!



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