Fiber-Full Feasting: How to Eat 35 Grams of Fiber Every Day

Getting enough fiber in your diet is like having an internal broom for your digestive system—it sweeps away waste, keeps you feeling full, and helps maintain a healthy gut.

Here are some innovative and delicious ways to pack your meals with fiber and keep your digestive health on track.

Begin with a Berry Good Smoothie

Kick-start your morning with a high-fiber berry smoothie. Blend a cup of mixed berries (raspberries, blackberries, and strawberries are all fiber-rich choices) with a banana for creaminess, a handful of spinach, and a tablespoon of ground flaxseeds or chia seeds for an extra fiber punch. This can easily net you around 10 grams of fiber to start your day.

Wrap It Up with Whole Grains and Veggies

Organic whole-grain wraps stuffed with a rainbow of veggies, such as leafy greens, shredded carrots, and red cabbage. Add in some avocado for healthy fats and additional fiber. This kind of lunch wrap can contribute around 10 grams of fiber to your meal.

Embrace the Power of Legumes

Chickpeas, lentils, and black beans are not just for lunch and dinner; they can be incorporated into breakfast too! Try a savory breakfast taco with black beans, a little cheese, scrambled eggs, and lots of veggies like tomatoes and peppers wrapped in a whole-grain tortilla. Depending on portion sizes, one taco can have between 8-10 grams of fiber.

Snack on Fruits and Nuts

Fruits are a sweet source of fiber, especially when you eat the skin. An apple or a pear can offer about 4-5 grams of fiber each. Pair that with a handful of almonds, which add about 3.5 grams of fiber per ounce, and you've got a snack that's not only nutritious but helps you inch closer to your daily fiber goal.

Choose High-Fiber Veggies

For lunch and dinner, reach for vegetables that pack a fibrous punch. Artichokes, peas, and Brussels sprouts are among the highest in fiber content. For instance, a cup of cooked peas contains about 8.8 grams of fiber, while a cup of cooked Brussels sprouts has around 4 grams.

Dinner with a Side of Quinoa

Think about adding quinoa as a side dish for dinner. One cup of cooked quinoa offers about 5 grams of fiber. Pair it with a main course of grilled fish or grassfed beef and a side of steamed vegetables for a fiber-rich, balanced meal.

Make the Most of Nuts and Seeds

Sprinkle pumpkin seeds, sunflower seeds, or sesame seeds onto salads or stir-fries. Just a quarter cup of pumpkin seeds can add about 1.9 grams of fiber to your meal.

Sample Daily Fiber Plan:

- Breakfast: High-fiber berry smoothie with ground flaxseeds (10g fiber)

- Morning Snack: An apple and a handful of almonds (8.5g fiber)

- Lunch: Whole-grain veggie wrap with avocado (10g fiber)

- Afternoon Snack: Carrot sticks and hummus (3g fiber)

- Dinner: Grilled fish with a side of quinoa and steamed Brussels sprouts (9g fiber)

Total: 40.5 grams of fiber

As you can see, it's entirely possible to meet — and even exceed — your fiber goals without relying on fiber supplements or any single food. The key is variety and making sure that every meal has a fiber component.

If you're looking to improve your health and want to make sure you're getting the right balance of nutrients, including fiber, schedule a wellness evaluation and take the first step towards a more vibrant and fiber-rich life!