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3 Quick and Easy Ways to Increase Your Fiber Intake
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3 Quick and Easy Ways to Increase Your Fiber Intake

Fiber is a key component of a healthy diet.

Studies show that people who do not get enough fiber in their diets are:

Dietary fiber comes in two varieties, soluble fiber and insoluble fiber.

  • Soluble fiber dissolves in the intestines and helps lower LDL cholesterol (the bad kind) and glucose levels. 
  • Insoluble fiber aids in defecation, easing both constipation and diarrhea. It does not dissolve as it moves through the body, allowing materials to move more easily through your digestive system.

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Fiber is also essential for weight loss. Fiber's bulkiness mixed with a high quality protein, makes you feel fuller sooner, which limits the amount of food you're likely to consume in a single sitting.

Clearly, our bodies function more efficiently when we're consuming the appropriate amount of fiber.

Luckily, there are quick and easy ways to increase your fiber intake that also happen to be delicious.


  • Breakfast1. Start the day off right: They don't call breakfast the most important meal of the day for nothing. If you're an oatmeal person, mix it with some Spring of Life Plant-Based Protein Powder and top it off with berries or another fruit. Pack your morning omelet with vegetables for a punch of protein and fiber. 

  • Legumes2. Go for legumes: Not only is it a fun word to say, but beans, lentils, peas and nuts are packed with fiber. Top your salad off with legumes, or add them to soups for a fiber-rich meal. Not sure how to make the best legume recipes? Try one of our Member Favorites: Black Bean Chili, or Turkey Black Bean Burgers, or even a Black Bean Frittatta.

  • Snack3. Snack like an all-star: Remember that you want to be eating regularly throughout the day to keep your metabolism going strong. For your daily snacks, mix some protein with fruits, vegetables or nuts, all of which are high in fiber. Fruit smoothies are a perfect high-fiber snack and super simple to make.

As with everything else, remember that moderation is essential. Too little fiber in your diet leads to the problems listed at the beginning of this article. Too much, and you risk bloating, gas and cramping. The Mayo Clinic suggests 30-38 grams of fiber for men and 21-25 grams for women per day, depending on age.

With all the delicious possibilities for increasing your daily fiber intake, this is one healthy habit you'll be eager to pick up!

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