Fiber is like a secret weapon that helps you digest food, feel full, and balance your blood sugar. Luckily, you don’t need to make big changes to get more fiber in your diet. Try these simple swaps.
Swap: White bread
For: Whole-grain bread
Want to feel full and energized? Top whole-grain toast with avocado, almond butter, or a slice of tomato. Or try Toast Two Ways to build a better breakfast.
Swap: Smoothies with only fruit
For: Smoothies with greens, chia seeds, or flaxseeds
Pack your drink with fiber and nutrients. Spinach, kale, chia seeds, and flaxseeds will add texture and crunch without changing your drink’s flavor a lot. Try this delicious Fruit and Yogurt Smoothie Bowl.
Swap: Regular flour tortillas
For: Whole grain or spinach wraps
Upgrade your meals with whole grain wraps. They’re loaded with fiber, so your sandwich, burrito, or quesadilla will be more filling and nutritious. Get creative with this Chicken Salad Wrap.
Swap: Potato chips or fries
For: Roasted sweet potato wedges
Sweet potatoes are full of fiber, vitamins, and minerals. Sprinkle on paprika or cinnamon for more flavor. Whip up this Sweet Potato Succotash.
Swap: Traditional white pasta
For: Whole-grain, bean-based, or lentil pasta
Give your pasta dishes a nutritious twist with these options. They pack extra fiber and protein and still feel like a comfort dish. Serve up this Healthier Beef Bolognese tonight.
Swap: Mashed potatoes made with just cream
For: Mashed cauliflower or a mix of cauliflower and potatoes
Cauliflower is a low-calorie, high-fiber veggie that easily pairs with other ingredients. These Mix-n-Match Potatoes are the perfect creamy, versatile side dish.
Fiber is important for your overall health. Easily add more to your diet and create big benefits with a few simple swaps to get started.
Boost your mind and body with personalized meal planning tips, food swap suggestions, and more from a MOBE Guide.
