From weight loss to heart health, digestive health, and more – there are many benefits to consuming dietary fiber.

See this post to learn more about what fiber is, why you should be eating it, and how much you need. Below we cover 5 easy ways anyone can add more fiber to their diet.

5 Tips to Increase Your Fiber Intake:

1. Choose Whole Fruit Over Fruit Juices

1 orange has 3 grams of fiber, while 1 cup of orange juice contains 0.5 grams. Smoothies also retain more fiber that juices.

2. Choose Whole Wheat Breads and Pastas over White, Refined Grains

1 cup of white rice contains 0.6 grams of fiber compared to 3.5 grams in 1 cup of brown rice. White, refined grains are processed to remove the bran and germ part of the grain in order to get a smoother texture as well as a longer shelf life. This also removes many nutrients including B vitamins and fiber.

3. Include a Fruit or Vegetable at Each Meal

Fruits and veggies are an easy way to add 3+ grams of fiber to each meal and snack and that adds up quickly!

4. Go Meatless

Planning a meal without meat switches the focus to other food groups that are often high in fiber – vegetables, whole grains, and beans. Just a 1/2 cup of black beans has 14 grams of fiber, and a half cup of lentils has 8 grams of fiber.

5. Add Ground Flaxseed to Baked Goods, Meals, and Snacks

Two tablespoons of Manitoba Milling Co. Smooth Whole-Milled Flaxseed contains 4 grams of fiber (both soluble and insoluble). 1 cup of Manitoba Milling Co. Flax Milk contains 3 grams. As far as we know, this is the only beverage that naturally contains dietary fiber.

Ground flaxseed is easy to add to yogurt, oatmeal, smoothies, muffins, and more. See this post for more creative ways to use ground flaxseed.