Here are some easy — and tasty — ways to squeeze more fiber into your diet.
- Throw some frozen raspberries or strawberries and a handful of greens (spinach or mixed salad greens), along with half a banana, into your smoothie.
- Instead of pairing your eggs with hash browns and toast, try adding a side of black beans and salsa.
- Cook up a big batch of steel-cut oats over the weekend and reheat some each morning with a little chopped-up apple and toasted pecans.
- Look for healthy prepared salads at the grocery store that use whole grains and layer them over a base of mixed greens.
- Opt for legume-based soups at the grocery-story hot bar.
- Eat at ethnic restaurants, such as Indian and Mexican locales, which tend to give legumes more of a starring role.
- Start out dinner with a bountiful raw vegetable salad.
- Replace starchy side dishes with legumes.
- Sautéing some veggies? Start out with a little garlic and onion.
- Pack a small bag of nuts, such as almonds, pistachios, or walnuts, or seeds, such as pumpkin seeds, in your bag or car.
- Whip up a big batch of black-bean dip to have on hand for tortilla chips and raw veggies.
- Keep it simple: Eat a piece of fruit, like an apple, orange, or banana.
This article was adapted from “Fiber: Why It Matters More Than You Think” in the 2010 issue of Experience Life magazine.