Convenient high-fiber fixes to boost your diet
9/22/2025 by Aya Elmir
Healthy eating can feel challenging when life gets busy, especially when trying to meet your daily fiber goals. Luckily, high-fiber convenience options are everywhere; you just need to know where to look. Let's dive into practical ways to add fiber to your day without slowing down.
What is Fiber and Why Do You Need It?
Dietary fiber, found in plant-based foods, comes in two forms:
- Soluble fiber: Regulates blood sugar and cholesterol levels and firms up loose stools. It's found in oats, beans and fruits.
- Insoluble fiber: Helps prevent constipation and adds bulk to stools. It's found in whole grains and vegetables.
The recommended daily fiber intake is 25 g for women and 38 g for men, but most people fall short. Convenience foods rich in fiber can help fill this gap.
Fiber-Packed Convenience Options to Keep You Moving
Here is a list of practical, high-fiber options that can be incorporated into a busy schedule:
Breakfast Boosts
- Oat bowls: Customize with nuts, berries, chia seeds or flaxseeds.
- Whole-grain muffins or wraps: Top with avocado or nut butter for a filling meal.
- Smoothie packs: Blend frozen fruits, spinach and nut butter for fiber-rich mornings.
Lunch and Dinner Shortcuts
- Microwavable frozen veggies: Choose steam-in-bag options like broccoli to add fiber to any meal without additional preparation time.
- Canned beans: Rinse and toss into soups and stews for more fiber and protein.
- Whole-grain sandwiches: Make your sandwiches with a whole-grain tortilla or bread with vegetables like tomato and lettuce. According to the U.S. Department of Agriculture, whole wheat flour offers 10-12 g fiber per 100 g, compared to 2-3 g in refined flour.
Grab-and-Go Snacks
- Prepackaged trail mix: Choose options with nuts, seeds, and dried fruits like raisins or cranberries.
- High-fiber protein bars: Check for brands greater than or equal to 3 grams of fiber and less than 6-8 g of sugar per bar.
- Popcorn: Enjoy some air-popped popcorn, a whole grain with 3.6 g fiber in 3 cups.
Quick Add-Ons
- Prepared salad kits: These are great when short on time to chop veggies. Top with seeds for extra crunch and fiber. Opt for low-fat dressings.
- Fresh fruit instead of dessert: Apples, bananas and pears provide 3–5 g fiber each. Raspberries can go up to 8 g per cup.
Practical Tips for Maximizing Fiber on the Go
- Read labels: Look for "whole" as the first ingredient, like whole wheat or whole oats.
- Stock your bag: Keep snacks like nuts, low-added sugar protein bars or dried fruit handy to curb hunger between meals.
- Pair wisely: Combine fiber with protein and healthy fats for lasting energy, like hummus with whole-grain crackers.
- Hydrate and add fiber gradually: Drink plenty of water and add fiber slowly to allow digestion to adapt.
Aya Elmir was a recent dietetic intern at Mayo Clinic in Rochester, Minnesota. She earned her master’s degree at the University of Wisconsin-Stout and her bachelor’s degree overseas at Beirut Arab University. Special interests include clinical nutrition and nutrition support.