How to Add More Fiber to Your Diet

You can make some simple and gradual changes to add more fiber to your diet. Here are some practical ways:

✅ More vegetables and fruits

• Vegetables: broccoli, Brussels sprouts, spinach, carrots, artichokes.

• Fruits: apples, pears, berries, oranges, plums.

Eat vegetables with every meal – even as a snack.

✅ Choose whole grains

Swap:

• white bread → whole grain bread

• white rice → brown rice / buckwheat

• regular pasta → whole grain pasta

• cereal → oatmeal or whole grain muesli

✅ Include legumes

Great sources of fiber:

• beans, lentils, chickpeas, peas

Great for soups, salads, spreads (e.g. hummus).

✅ Add nuts and seeds

• chia, flax, sesame, pumpkin seeds

• walnuts, almonds, hazelnuts

Add them to yogurt, salads, soups or oatmeal.

✅ Eat more foods with peels

Do not peel fruits and vegetables (e.g. apples, cucumbers, pears) if possible — most of the fiber is under the peel.

✅ Try fiber supplements (if necessary)

For example, psyllium (Indian plantain). Add it to yogurt, smoothies or water. Useful for constipation or for a more regular digestive rhythm.

✅ Drink enough water

When you increase your fiber intake, hydration is key, otherwise constipation can occur.