Easy Ways to Add Fiber to your Diet

If your diet is currently low in fiber, or you’d like to increase your fiber intake, there are many easy ways to add in more fiber to your diet without making drastic changes.

Remember: if you are not used to getting much fiber, increase your intake slowly to allow your digestive system to get used to it. As well, it’s important to increase your water consumption as you increase your fiber intake.

• Start your day with a high fiber cereal or add a handful to your regular cereal choice (although many cereals boast that they’re made with only whole grains, this doesn’t necessarily mean they’re high in fiber – many cereals are low in fiber and high in sugar, so check the nutrient label first).


• Raspberries (as well as other fruits) are very high in fiber (more than 8 grams per cup!), so try adding some to your cereal, salads, yogurt, protein shakes or just enjoy them on their own as a high-fiber snack.


• Look for cereals or breads that contain at least 2g of fiber per serving.


• Brown rice is a great source of protein – if you’ve never eaten brown rice (or have and didn’t like it), it can take some getting used to. Try mixing half brown and half white rice at first and over time, slowly increase the proportion of brown to white rice.


• Add an extra serving of fruits and/or vegetables daily, and if the skin is edible, don’t peel them (fruits & veggies with the skin on have higher fiber content than without).


• Add peas, beans or lentils to your casseroles and soups – they are very high in fiber and will make your meal hearty and filling.