Health,  Nutrition

10 Ways to Add Fiber to Your Diet When You Don’t Like Veggies

Getting enough fiber in your diet is important for your health. Fiber helps you to reduce constipation, lose weight, maintain that weight loss, and possibly decrease your cholesterol and risk for diabetes. It’s recommended that women take in about 25 grams daily and men about 38 grams. But what if you don’t like veggies? Well, here are 10 ways that you can add more fiber to your diet without them.

1. Eat Popcorn

There’s about 1-2 grams of fiber in every cup of popcorn, and the snack, not smothered in butter, is a whole grain that can satisfy cravings as well as any potato chip can. For the lowest calorie popcorn, air pop it either in a brown paper bag in the microwave or in an air popper. For added flavor without added fat or calories, sprinkle it with cinnamon, a little cayenne pepper, or some parmesan cheese. 

2. Snack on Fruit

Individual pieces of fruit, such as an apple or pear, make great snacks because they’re tasty and portable. Most fruit delivers fiber, although some have significantly more than others. For instance, one small pear has almost 5 grams of fiber, whereas a cup of watermelon has less than 1 gram. ( Berries and apples are other high-fiber fruits. The fiber from fruit can improve fullness, especially when paired with food that contains fat and protein, such as nut butter or cheese.

3. Whole Grain Bread

If you are a bread lover, real whole grains, found in 100% whole wheat bread, whole wheat pasta, brown rice, and oats, have fiber. But read the food label; whole grains should be the first ingredient on a food package for it to be considered a real whole grain.

4. Avocados

Avocados pretty much go with everything. You can eat them on toast, in salads, or even as entrees. While they’re often recognized for their hefty dose of healthy fats, there are 10 grams of fiber in one cup of avocado. This makes avocados a wonderful addition to any healthy diet. 

5. Choose whole grains over refined grains

Whole grains are minimally processed, leaving the whole grain intact. In contrast, refined grains have been stripped of their vitamin-containing germ and fiber-rich bran. This makes the grain last longer but also takes away the most nutritious parts, leaving only a fast-absorbing carb. Try replacing at least half of the refined grains in your diet with whole-grain versions. In addition to oatmeal or brown rice, you can also try adding things like barley, buckwheat, bulgur wheat, millet, quinoa, or wheat berries to your diet ( 

6. Eat Chia or Flax Seeds

Chia seeds are nutritional powerhouses. According to, they provide omega-3 fatty acids, protein, vitamins, and minerals, as well as about 10 grams of fiber per ounce. These small seeds gel in water and are up to 93% insoluble fiber. Insoluble fiber helps keep your digestive tract moving and is important for colon health. Flax seeds are another high-fiber choice, providing about 2 grams per tablespoon.

7. Eat Dried Fruits

Dried fruits like figs, prunes, and dates can boost your fiber intake dramatically. Start first by trying a small serving daily and see how you feel. Check your medications first and make sure you do not have any sensitivities to dried fruit as it often contains sulfite preservatives. For most people, this isn’t a problem, but sulfites can cause reactions in those who are sensitive. Five percent of people with asthma may experience respiratory reactions from eating them, and it may increase migraine headaches in those who suffer. 

8. Eat Potatoes

Sweet potatoes, red potatoes, purple potatoes, and even plain old white potatoes are all good sources of fiber. Potatoes have had a bad reputation when eaten as fries and chips; however, when not fried in oil and slathered in salt, potatoes can provide many benefits.

9. Eat Nuts

Nuts are a great source of protein and healthy fats. Walnuts, sunflower seeds, and almonds all help you to reach the 25-gram intake of fiber recommended by the FDA for women and the 38-gram recommendation for men. Raw or dry-roasted nuts are preferred over the pre-packaged variety. Try to avoid nuts that are cooked in oils that can add extra, unnecessary calories. You can even try nut butter, which can pack a punch of fiber.

10. Take Supplements

While taking supplements are by no means a substitute for a healthy diet, they can be beneficial to those who are just unable to get the nutrients they need through diet alone. One supplement we have tried ourselves is Balance of Nature. Balance of Nature offers a Whole Health System of fruits, veggies, fiber, and spice. They source only the highest quality whole fruits and vegetables. Water is then removed through an advanced lyophilization process without using heat, air, or light. Then, freeze-dried produce is ground into a fine powder without any additives, fillers, or synthetics. We have found that this can be a great way to add health benefits to your diet and lifestyle. You may also try adding Psyllium to your diet as well; this is the key ingredient found in Metamucil, a popular fiber supplement used for constipation. In one study, Psyllium was also shown to decrease hunger between meals. With these products, it is important to drink plenty of water.

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