6 High Fiber Food Swaps To Make Right Now

Most of us aren’t eating the recommended amount of fiber. The Institute of Medicine recommends that women get 25 grams of fiber a day—minimum—and men should shoot for at least 38 grams. Foods that should make up a majority of a healthy diet—fruits, vegetables, whole grains, legumes, nuts and seeds—all help you get your fiber fill. These easy high-fiber food swaps will also help you make sure you’re getting enough.

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Pictured Recipe: Pineapple Green Smoothie

Swap:

Bottled green juice

For this!

A homemade green smoothie that still contains the fiber-rich fruit and vegetable pulp—upwards of 13 grams of it. Unlike juices, smoothies keep the fiber of the fruits and vegetables in your glass. Juicing your fruits and veggies leaves the fiber-rich pulp behind.

Try It: Healthy Green Smoothie Recipes

Easy Smoothie Bowl

Pictured Recipe: Raspberry-Peach-Mango Smoothie Bowl

The granola on your yogurt

A couple tablespoons of chia seeds. You still get the crunch, plus 10 grams of fiber; the same amount of granola has 1 gram. Chia seeds also add a bit more protein and omega-3s and are wonderful on top of smoothie bowls or as fiber-rich chia seed pudding.

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Pictured Recipe: Raspberry Yogurt Cereal Bowl

The apple you usually snack on

Raspberries. With 8 grams per cup, they’re among the most fiber-rich fruits-even compared to apples, which have half that amount.

Sweet Potato & Black Bean Chili

Pictured Recipe: Sweet Potato & Black Bean Chili

Prepared chicken soup.

Veggie chili loaded with beans. A 1/2 cup of beans serves up between 6 and 8 grams of fiber (chicken has none) and they’re a good source of lean protein and phytonutrients. One serving of Sweet Potato & Black Bean Chili has 16 grams of fiber! If you’re really craving chicken soup, add in lots of veggies and use whole-grain noodles to boost your fiber intake.

Zucchini Noodles with Avocado Pesto Shrimp

Pictured Recipe: Zucchini Noodle with Avocado Pesto & Shrimp

White pasta

Whole-wheat pasta. It may seem obvious, but one serving-depending on the brand-can have triple the fiber of white pasta. Bump up the fiber in your pasta dish and get a serving of vegetables with these veggie noodle recipes. Other ways to up the fiber on pasta night-add vegetables or beans to your pasta dish.

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Pictured Recipe: Chipotle Chicken Quinoa Burrito Bowl

Brown rice

Quinoa. Surprisingly, 1/2 cup of brown rice only nets you 1 gram of fiber. Quinoa has 3—and can easily stand in anywhere you’d use rice. Try some of our favorite delicious and healthy quinoa recipes.

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Easy Smoothie Bowl

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Sweet Potato & Black Bean Chili

Zucchini Noodles with Avocado Pesto Shrimp

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Swap:#

For this!#

Swap:

For this!