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Are you getting enough fiber in your diet?

Many people fall short of eating enough but there are lots of ways to increase the amount of fiber you eat. Ideally, adult women should consume at least 25 grams of fiber and men 38 grams, according to the Institute of Medicine. Fiber helps keep you full throughout the day, making eating high fiber foods very advantageous! A high fiber diet has also been linked to lowered cholesterol, regular bowel movements, improved digestive health and reduced risk of heart disease. If you are looking to lean out, high fiber foods can make a significant difference as you are less likely to have frequent hunger.  Below are a few tips and foods to include in your diet to help keep your fiber intake in check.

Steel Cut Oatmeal

Steel Cut Oats paired with eggs or egg whites make a perfect anytime meal or snack. Steel cut oats contain 5 grams of fiber for 1/4 a cup. You can also eat steel cut oats on their own, include them in pancakes or bake them in muffins.


Invest in an air popper and make your own popcorn. Three cups of popped popcorn contains 3.5 grams of fiber. Sprinkle cinnamon on top for a healthy twist.


Black Beans

Black beans are prized for their high fiber and high protein content. ½ cup raw black beans contains 19.5 grams of dietary fiber. They are said to also help maintain healthy bones due to the iron, phosphorous, calcium, magnesium, manganese, copper and zinc. You don’t need a lot of these to fill you up. Eat them in salads tossed with chicken, tomatoes and peppers or in a bowl with lean meat and veggies.

Chia Seeds

Chia seeds are so easy to add to all sorts of dishes. Sprinkle them on salad or add them to smoothies for added fiber. One tablespoon will give you 5.5 grams of fiber!



Raspberries make a great dessert option alone or with other berries. Their sweet flavor, especially when they are in season, make them a perfect high fiber fruit to include in your diet. Want a dish that packs a healthy dose of fiber and protein? Try our Pomegranate Yogurt Parfait.



At 6.7 grams for ½ of an avocado, this delicious food packs a major punch. Avocados are delicious on sandwiches or in salads. Get creative and try our cleaneating Pomegranate Avocado recipe below.



•1 large avocado
•3 tablespoons of pomegranates
•1/2 teaspoon garlic powder
•1/2 teaspoon of onion powder
•1 tablespoon of lemon juice
•1/4 teaspoon sea salt
•1/4 cup diced jicama
•2 whole wheat tortillas
1. Preheat oven to broil on low.
2. Put all ingredients except for tortillas into a bowl and mash, adding the pomegranate seeds last.
3. Place tortillas in the oven and broil for approximately 10-15 minutes flipping them half way through.
4, Remove tortillas, break in pieces and serve with guacamole.
Guacamole with pomegranate seeds adds a unique twist and pomegranate seeds have a number of health benefits. This recipe is easy to make yourself and serve as an appetizer. In addition, the tortillas are a healthy spin on chips and even kids like them!

*Note – adjust amounts of garlic and onion powder for desired seasoning.


Looking for more tips? Try our 12 Nutrition Strategies that Work!