Most of us aren't eating the recommended amount of fiber. The Institute of Medicine recommends that women get 25 grams of fiber a day—minimum—and men should shoot for at least 38 grams. Foods that should make up a majority of a healthy diet—fruits, vegetables, whole grains, legumes, nuts and seeds—all help you get your fiber fill. These easy high-fiber food swaps will also help you make sure you're getting enough.
Related: 3-Day Meal Plan to Help You Poop
Pictured Recipe: Pineapple Green Smoothie
Your bottled green juice
A homemade green smoothie that still contains the fiber-rich fruit and vegetable pulp—upwards of 13 grams of it. Unlike juices, smoothies keep the fiber of the fruits and vegetables in your glass. Juicing your fruits and veggies leaves the fiber-rich pulp behind.
Try It: Healthy Green Smoothie Recipes
Pictured Recipe: Raspberry-Peach-Mango Smoothie Bowl
The granola on your yogurt
A couple tablespoons of chia seeds. You still get the crunch, plus 10 grams of fiber; the same amount of granola has 1 gram. Chia seeds also add a bit more protein and omega-3s and are wonderful on top of smoothie bowls or as fiber-rich chia seed pudding.
Pictured Recipe: Raspberry Yogurt Cereal Bowl
The apple you usually snack on
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
Your chicken soup
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. 1 serving of Sweet Potato & Black Bean Chili has 16 grams of fiber! If you're really craving chicken soup , add in lots of veggies and use whole-grain noodles to boost your fiber intake.
Pictured Recipe: Zucchini Noodle with Avocado Pesto & Shrimp
Whole-wheat pasta. It may seem obvious, but one serving—depending on the brand—can have triple the fiber of white pasta. Bump up the fiber in your pasta dish and get a serving of vegetables with these veggie noodle recipes. Other ways to up the fiber on pasta night—add vegetables or beans to your pasta dish.
Pictured Recipe: Chipotle Chicken Quinoa Burrito Bowl
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.