5 Ways to Sneak More Fiber Into Your Diet

Surprise: It's your secret weapon for losing weight and keeping it off!

January 29, 2018

While fiber doesn't necessarily make for sexy dinner party conversation, it can do some pretty incredible things for your body. In fact, it's your secret weapon for losing weight and keeping it off.

Most people know that fiber plays a role in great gut health. But it also helps fill you up so you feel satisfied after meals. That goes a long way toward preventing late-afternoon grazing and midnight fridge raids. Fiber also suppresses ghrelin, the hormone that tells you when you're hungry. Translation? Eating more fiber means you can go longer between meals.

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Fiber steadies your blood sugar so that insulin, your fat-storing hormone, doesn't get out of control. Eating a dinner high in fiber will not only help you store less fat from your meal, but you're also less likely to have sugar cravings that make you reach for that pint of Häagen-Dazs an hour later.

To get all of fiber's benefits, aim for 50 grams a day—but get there slowly! Gradually up your fiber by five grams every few days until you hit your target, and slow down if you have any digestive discomfort. Be sure to drink plenty of water every day, too.

Don't worry, your 50 gram goal doesn't have to mean taking up residence at the Whole Foods salad bar. Here are five easy ways to increase your fiber intake:


One medium avocado packs an impressive 10 grams of fiber, along with heart-healthy omega-3s and hard-to-get nutrients like potassium. Add slices to a wrap instead of iceberg lettuce or make simple fresh guacamole with avocado, garlic, a generous squeeze of lime juice, and sea salt. In the mood for a sweeter option? Try the delicious recipe for Creamy Chocolate Avocado Mousse at the end of this post.

More: 30 Unexpected Ways to Cook with an Avocado

 Protein shakes
Protein shakes

A breakfast or post-workout shake is the ideal time to up your fiber intake. Make a dairy- and soy-free protein shake (using your choice of Paleo or plant-based protein powder) and add in high-fiber faves like frozen raspberries, a handful of spinach, or freshly ground flaxseed.

More: 25 High-Protein Meals in 30 Minutes or Less

chia pudding
Chia seeds

These little gems come by their superfood title honestly. Just two tablespoons of chia seeds have 10 grams of fiber, not to mention healthy omega-3 fats and protein. Try mixing them into your protein shake or making a quick and easy pudding with coconut milk, vanilla, and berries.

More: 14 Protein-Packed Chia Seed Recipes

Shirataki pasta
Shirataki pasta

These miracle noodles have the versatility and texture of wheat-based pasta with none of the gluten or empty carbs. Instead, they're plant-based and virtually calorie-free. So the next time you're in the mood for angel hair marinara or ramen, substitute a pack of shirataki noodles for a fiber boost. 

More: 7 'Healthy' Foods Making You Gain Weight

Fiber bars
Fiber bars

Sometimes your best days still leave you nowhere near the 50-gram mark for your fiber. Don't fret, just grab a low-sugar Dark Chocolate Coconut Fiber Bar for 11 grams of fiber that will satisfy your sweet tooth, too. Coconut is a high-fiber superstar, and it can also naturally boost your immunity. Win-win!

Getting enough fiber can help you look and feel your best, and it doesn't have to be a struggle. If you're looking to lose a few pounds or feel less hungry, adding extra fiber is the easy way to do it.

More: 5 Granola Bars That Are Actually Vegan

Creamy Chocolate Avocado Mousse
Creamy Chocolate Avocado Mousse

(Makes 4 servings)

2 ounces dark chocolate, 85% cacao or higher
1 medium avocado, peeled and pitted
3/4 cup plain cultured coconut milk (such as So Delicious)
1-1/2 teaspoons monk fruit extract
4 teaspoons cacao nibs

1. Melt chocolate either in microwave or saucepan. If microwaving, melt 3/4 of the chocolate in 15 second intervals, stirring after each, then stir in the remaining chocolate and let cool for 3 minutes.

2. Combine avocado, sweetener, and coconut milk. Beat with mixer at high setting. Add chocolate and beat again until light and fluffy. Divide into 4 bowls, and refrigerate for 20 minutes or more. Sprinkle with cacao nibs before serving.

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