6 High-Fiber Food Swaps to Make Right Now

By: Shaun Dreisbach  |  March/April 2016
When it comes to getting more fiber, these 6 high-fiber foods deliver maximum bang for your buck. Trade up to these fiber powerhouses to get your fiber fill for the day. (Find out how much fiber you should eat.)

Related: Top High-Fiber Foods You Need in Your Life Right Now

Pictured Recipe: Pineapple Green Smoothie

Swap:

Your bottled green juice

For this!

A homemade green smoothie that still contains the fiber-rich fruit and vegetable pulp—upwards of 13 grams of it. (Get the ultimate green smoothie recipe.)

 

Pictured Recipe: Raspberry-Peach-Mango Smoothie Bowl

Swap:

The granola on your yogurt

For this!

A couple tablespoons of chia seeds. You still get the crunch, plus 10 grams of fiber; the same amount of granola has 1 gram.

 

Pictured Recipe: Raspberry Yogurt Cereal Bowl

Swap:

The apple you usually snack on

For this!

Raspberries. With 8 grams per cup, they're among the most fiber-rich fruits—even compared to apples, which have half that amount.

 

Pictured Recipe: Sweet Potato & Black Bean Chili

Swap:

Your chicken soup

For this!

Veggie chili loaded with beans. A 1/2 cup of beans serves up between 6 and 8 grams of fiber (chicken has none) and they're a good source of lean protein and phytonutrients.

 

Zucchini Noodle with Avocado Pesto & Shrimp

Swap:

White pasta

For this!

Whole-wheat pasta. It may seem obvious, but did you know one serving—depending on the brand—can have triple the fiber of white pasta? Bump up the fiber and get a serving of vegetables with these veggie noodle recipes.

 

Pictured Recipe: Chipotle Chicken Quinoa Burrito Bowl

Swap:

Brown rice

For this!

Quinoa. Surprisingly, 1/2 cup of brown rice only nets you 1 gram of fiber. Quinoa has 3—and can easily stand in anywhere you'd use rice.

 

Try some of our favorite delicious and healthy quinoa recipes.