High Fiber Diet: Easy Swaps to Get More Fiber

If your TikTok page looks anything like mine, it is filled with people saying how everyone is getting colon cancer! While it is far from everyone, they do have a point as rates of colorectal cancer among young adults have been increasing by 1% to 2% a year since the mid-1990s. Thankfully, eating a high-fiber diet is one of the easiest ways to prevent colon cancer!

Since I was scared straight about a month or two ago, I have been consistently hitting the 25 grams of recommended fiber intake for women. Here are some of the super simple ways I’ve incorporated into my every day that help make that possible.

High Fiber Breakfast Options

I am very much a creature of habit, so I like being able to eat the same thing pretty much every day. One of my favorite ways that I’ve been getting my fiber in is through making overnight oats. I love that I can prep them once for the week and then not have to think about it. Plus, using my favorite overnight oats recipe, I’m able to get about 9-10 grams of fiber in. Starting off the day strong like that can definitely help you meet your goals in the long run.

On days that I’m running late or don’t have a lot of time, I love a bowl of Cheerios as an option. One serving of Cheerios has 4 grams of fiber, I usually cut up some fruit to put on top so it usually ends up being 5-6 grams. Not as good as the overnight oats, but still a solid start to the day!

High Fiber Lunch Options

My go-to lunch has pretty much always been some sort of lunch meat sandwich. I used to use just plain white bread which has <1 gram per slice – not ideal. Instead, I switched to a whole-grain seeded bread that has 3 grams per slice. That means my sandwich for lunch has about 6 grams of fiber in it. I also have switched to serving some sort of fruit on the side rather than my normal chips.

The whole-grain bread is a lot more filling, so usually I have to opt for having my fruit as a snack later on. Some of my favorites right now are a fresh pear or an apple cut up with some peanut butter!

Easy Snack Ideas

I am a snacker at heart and have a huge sweet tooth, so it was a necessity to find some good high-fiber snacks! Fruit is probably the #1 when it comes to nutritional value and getting the most fiber in. However, if you want to mix it up I have been loving trail mix as a good way to get some extra fiber in. As a dessert, I am also obsessed with these Kind Ice Cream Bars.

Fiber Supplements

While your fiber intake should naturally come from a healthy diet, that’s not always possible. Fiber supplements are there for days when you don’t have the time or energy to make the meal you want or need. I am in no way a medical professional, so always consult with your trusted health professional if you are unsure about taking something.

Final Thoughts

Between breakfast, lunch, a snack or two, and incorporating a vegetable at dinner, I can hit my fiber pretty easily. Some days I do have to utilize the supplement, but definitely not every day. I have also noticed a difference in my energy levels and my bathroom trips are more regular – and easier!

Try out these swaps for a healthier high fiber diet and let me know what you think!