HOW TO INCREASE FIBER INTAKE | High Fiber Foods + High Fiber Recipes

In this article, I am sharing my tips on how to increase fiber intake, a high fiber foods list and some fiber rich recipes. Recipes that I make on a weekly or bi-weekly basis to boost the fiber intake in my household really easily.

Fiber is an incredibly important part of your diet, it helps digestion, feeds “good” gut bacteria and helps normalising your insulin response to food, keeping you satiated for longer, it also contains nutrients important for our body’s function.

It is recommended to eat approximately 30grams of fiber per day but we only meet ⅓ of the requirement and actually 95% of Americans do not meet the necessary recommendations.

To make it easier, I am sharing some great sources of fiber, tricks that help me boost my daily consumption of fiber and a few fiber rich delicious recipes.

So what is fiber?

Simply put, fiber is undigested carbohydrate that feeds our gut bacteria, but also assists with weight loss, reducing cholesterol, and so many more bodily functions.

High Fiber Rich Foods

Fruit and vegetables as well as beans, pulses and legumes tend to be high in fiber. Some of them include:

  • Vegetables: Broccoli, Cauliflower, Asparagus, Carrots, Beets, Brussel Sprouts, Sweet Potatoes, Aubergines

  • Fruit: Pears, Apples, Strawberries, Avocadoes

  • Other: Lentils, beans, chickpeas, oats, quinoa, chia seeds, flax seeds

Also, brown rice and brown bread or brown flour have more fiber than white equivalent foods that have been processed and stripped off nutrients.

Article: Whole grain foods versus white grain foods

10 Ways To Increase your Fiber Intake

So, let me share with you the 10 ways that help me increase my fiber intake and that may help you and your family to reach the recommended intake of 30 grams of fiber per day.

If you are not sure how to measure your fiber intake, do use apps that allow you to calculate your fiber intake based on your food consumption like MyFitnessPal, MyPlate, and Lifesum.

1. Include avocados in salads

Avocados are very nutritious, rich in fiber and fat and including them in your meals helps you eat less in the day overall and be satiated for a longer time than usual.

2. Mix fiber rich foods with your favourite less fiber rich foods

For example, my fiance and I love chicken and barley in the oven. My fiance will not eat cauliflower on its own, but he does it when it is mixed with barley. This way we increase the fiber intake of the overall meal without compromising on the taste and he enjoys it.

3. Add seeds and nuts in your meals

I have bottles of seeds and nuts in my fridge and I sprinkle some of them on my meals at least once a day to increase my intake of fiber and to add crunchiness to my meals and salads.

4. Spread delicious toppings to your vegetables

My favourite example is the spread that I make for my baked aubergines. I basically mix olive oil, peanut butter, season it, spread in on aubergines and bake the aubergines with the sauce. This is a really popular recipe in my home.

Recipe: Peanut Butter Sauce Aubergines

5. Instead of breadcrumbs, use a mix of chia and flax seeds

I am not sure about you but I really love salmon cakes. In each recipe I make, I always look for that one extra healthy thing to add to my recipes that keep them interesting, delicious and also nutritious. So, for my recipe, instead of using breadcrumbs, I use a mix of flax and chia seeds and it comes out really yummy.

Recipe: Gluten Free Salmon Cakes

6. Eat more whole grain foods and less white grain foods

Instead of cooking with white rice, cook with brown rice, instead of eating white bread, eat whole grain bread. Trust me, it will make such a difference. You will notice very soon that you are more satiated after your meals.

Recipe: Fennel Bread Recipe

7. Add extra fiber rich foods in your smoothies

If you are a smoothie person, incorporate more of the ingredients that are rich in fiber, such as cauliflower, avocado, cucumber, chia seeds, flax seeds, psyllium.

Recipe: Green Smoothie for Weight Loss

8. Instead of juicing it, eat it

One of the biggest pieces of advice I tend to give is to juice less and eat more of the whole fruit or vegetables. When you juice, you remove the fiber from your ingredients, so use juicing less, eat the whole fruit, eat the vegetable.

9. Leave peel/skin on fruit & vegetables

Another gold habit you can adopt is to purchase as many of your fruit and vegetables organic and eat them or cook them with their peel and skin on instead of removing it. The skin contains fiber as well and in some cases even more fiber than the inside part of the fruit and vegetables. You can start with apples, cucumbers and sweet potatoes. Example, apples have twice as much fiber with the skin than without the skin (

10. When you are indulging, go for the options that will be higher in fiber

Example, go for the pizza with more vegetable toppings like bell peppers and mushrooms.

Enjoy beans, legumes and pulses? Perfect! Eat those too as they will help you up your intake of fiber.

My 11 Favourite Fiber Rich Recipes:

Bloating Due To Fiber

There are people that are sensitive to high fiber and they tend to get bloated, if you are one of them, discuss your needs for fiber with your doctor.

Also, if you are someone that is used to consuming low fiber foods and suddenly you decided to change that, you may feel bloated. In this case, I recommend you drink plenty of water during the period you are increasing your fiber intake which will help with the bloating symptoms.

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