Fiber is one of the best things you can eat for your blood sugar, weight, and digestion. But most people fall short—especially if you’re not a fan of gritty cereals or big bowls of greens.
How Much Fiber Do You Need?
For adults over 50, women need 21 grams and men need 30 grams of fiber daily. These examples show what that looks like in food:
- 1 cup cooked lentils: 15 grams
- 1 medium apple: 4 grams
- 1 slice whole wheat bread: 2–3 grams
- 1 tablespoon chia seeds: 5 grams
Easy Ways to Add More Fiber
These ideas can help you sneak more fiber into the meals you already enjoy. Try one or two, and let your dietitian know how it goes!
1. Blend Veggies Into Your Meals
- Add cauliflower to mashed potatoes
- Stir spinach into scrambled eggs
- Blend zucchini into pasta sauce or smoothies
- Grate carrots or frozen riced cauliflower into pasta dishes
2. Pick Better Grains
- Swap white rice for brown rice, quinoa, or barley
- Choose whole wheat pasta or tortillas instead of white
- Mix half whole grain with half white to ease into the change
3. Go Nuts and Seeds
- Sprinkle flaxseed or chia on oatmeal or yogurt
- Add chopped nuts to salads or stir-fries
- Stir ground flax into a smoothie or even your coffee
Takeaways
You don’t need a whole new diet to get more fiber. These small swaps are easy, tasty, and great for your digestion, blood sugar, and overall health.