Boost Fiber Fast with These 7 Substitutions

 These 7 Food Substitutions Can Help You Increase Fiber Intake Effortlessly

If you’re struggling to meet your fiber needs, you’re in good company. The typical American consumes only around 15 grams daily—less than half of the suggested 25–38 grams.1

 Fiber is essential for sustaining your health, so this is concerning.. It supports your digestive functions, keeps you satisfied, and reduces your chances of developing serious ailments such as heart disease, diabetes, and colorectal cancer.

However, the solution is more straightforward than you might imagine. By making a few minor adjustments to your eating habits, you can nearly double your fiber consumption—no need for dietary supplements. Here are 7 easy food substitutions to consider.

1. Substitute: White Rice With: Teff or Quinoa

By the Numbers (Per 1 Cup, Cooked):

• White Rice: 1.7 g fiber2
• Teff: 7 g fiber3
• Quinoa: 5 g fiber4

White rice isn’t exactly a fiber-rich choice—but replacing the heavily processed grain with whole-grain alternatives like teff or quinoa can significantly enhance the fiber level of any dish. These ancient grains are also high in protein, offering 9.75 grams and 8 grams per cup, respectively.

2. Substitute: White Bread With: Whole Grain Bread

By the Numbers (Per Slice):

• White bread: 0.7 g fiber5
• Whole grain bread: 1.9 g fiber6

Change out white bread for whole grain bread for an effortless way to elevate a sandwich’s fiber content. Even better? Pile on additional high-fiber toppings—sliced avocado, smashed chickpeas, an abundance of veggies—for an even greater fiber boost.

3. Substitute: Cereal With: Steel-Cut Oats or Oat Groats

By the Numbers:

• Cheerios (1 cup): 2.8 g fiber7
• Steel-cut oats: (1/4 cup dry): 4 g fiber8
• Oat groats (1/4 cup dry): 5 g fiber9

While cereal is certainly the simplest breakfast option during hectic mornings, it often lacks fiber and is laden with excessive sugars. Ditch the ultra-processed cereals and choose steel-cut oats or oat groats (the healthiest oat product available) instead.

Maximize your fiber intake by adding high-fiber toppings such as berries and seeds to your oats.

4. Substitute: White Pasta With: Chickpea Pasta

By the Numbers (Per 2 oz):

• White pasta: 2 g fiber10
• Chickpea pasta: 5 g fiber11

 Chickpea pasta can provide the extra fiber your favorite Italian dish requires. Chickpea pasta can significantly increase the amount of fiber in your diet, even though traditional white pasta is shockingly low in fiber. Add protein-rich chicken and vegetables like broccoli that are high in fiber for an even more well-balanced meal.

5. Substitute: Chips With: Roasted Chickpeas

By the Numbers (Per 1 oz):

• Potato chips: 0.8 g fiber12
• Roasted chickpeas: 6 g fiber13

Let’s be real: You’ll never fully replicate the taste of potato chips—but if you’re looking to boost your fiber intake, consider munching on roasted chickpea snacks instead every so often. They provide an impressive nearly 6 grams of fiber per serving, alongside 6 grams of protein per ounce.

6. Substitute: Hamburger With: Black Bean Burger

By the Numbers (Per 3 oz):

• Hamburger: 0 g fiber14
• Black bean burger: 4 g fiber15

Don’t worry, meat lovers: You don’t have to abandon your burgers altogether, but if you’re aiming to increase your fiber for the day, think about opting for a black bean burger from time to time. Meanwhile, choose a whole-grain bun and pair it with roasted chickpea snacks for a fiber-rich meal. (See what we did there?)

7. Substitute: Candy With: Dried Fruit

By the Numbers (Per 40 g):

• Gummy bears: 0 g fiber16
• Dried apricots: 2.9 g fiber17

Candy has its spot in a well-rounded diet as an occasional treat, but it usually has no fiber whatsoever. In contrast, dried fruit (think: apricots, mango, strawberries) can provide a similar flavor and texture with some fiber per serving, along with the vitamins and minerals typically found in fruits.

Pro-tip: If choosing dried fruit, look for the no-sugar-added versions to minimize sugar content (fruit is sweet enough on its own).

The Bottom Line

There’s no need to completely revamp your diet to increase fiber—just make wiser substitutions.

By replacing low-fiber staples like white bread, cereal, and pasta with whole grains, legumes, and fruits, you’ll obtain more of the nutrient your body requires—and your digestive system will appreciate it.