Tips for increasing fiber through snacks and meals:
- Using vegetables as dippers. These can be crinkle-cut carrots, bell pepper boats, radish slices and celery sticks. Try these instead of or along with your crackers for hummus, tzatziki and other dips.
- 1/2 cup mixture of almonds, peanuts, dates, figs, unsweetened coconut, banana chips, pumpkin seeds. This snack satiates you for hours. (The DIY Trail Mix)
- Apple spread with natural peanut or almond butter. This will have a single ingredient: peanuts. Find it in the Publix deli.
- Figs or dried apricots with feta or brie cheese
- 1 piece of fresh fruit and 1-2 oz cheese (the volume of your index and middle finger)
- No-Bake Energy Bites
- Chili Lime Roasted Chickpeas
- 1-2 oz tuna or chopped chicken salad bulked up with vegetables like carrots, onions, peppers, apples, grapes, with mustard and mayo plus crackers. The extra fiber comes from the bulking.
- 1.5 oz 70% dark chocolate (yes, chocolate has fiber)
- Adding flax or chia seeds to yogurt
- Swapping quinoa for rice
- Incorporating more potatoes into meals like whole baked sweet potatoes or sliced Idaho potatoes in your air-fryer.
- Adding garbanzo beans or red kidney beans to salads and bowls
- Choosing cauliflower "rice" instead of regular rice
- Choosing brown rice instead of white rice
- Choosing grain-based salads like tabbouleh instead of regular all-vegetable salads
- Adding quinoa or buckwheat to soups and stews