Boost the Fiber Game
You don't just get fiber from fruits, vegetables, beans, and oats. There are a few other ways to boost the big F. Let's go fiber it up!
The Fiber Options
1. Chia Seeds
Why they're good:
- Extremely high in fiber (about 8–10g per 2 tbsp)
- Helps keep you full longer
- Supports healthy digestion and regularity
- Rich in omega-3 fats for heart health
2. Flaxseeds
Why they're good:
- About 4–6g fiber per 2 tbsp
- Contains lignans that support overall health
- Helps promote bowel regularity
- Provides healthy fats and some protein
3. Psyllium Husk
Why it's good:
- One of the most concentrated fiber sources available
- Supports healthy cholesterol levels
- Helps stabilize blood sugar responses
- Excellent for digestive regularity
4. Nuts (Almonds, Pistachios, Walnuts)
Why they're good:
- Provide fiber plus healthy fats
- Help control hunger between meals
- Support heart health
- Easy snack option for increasing daily fiber
5. Whole Grains (Barley, Quinoa, Brown Rice)
Why they're good:
- Add fiber without relying on fruits or vegetables
- Provide steady energy from complex carbohydrates
- Support gut health through prebiotic fibers
- Contain vitamins and minerals that aid recovery and performance
4 Beginner Ways to Add Fiber Throughout the Day
Option 1: Easy Starter (10–15g fiber)
- Morning: 1 tbsp psyllium husk in 16–20 oz water
- Evening: 1 tbsp chia seeds in Shake #2
Benefits: Easy on digestion, improves regularity, helps control hunger, great starting point for beginners.
Option 2: The Shake Upgrade (15–20g fiber)
- Shake #1: 1 tbsp ground flaxseed
- Shake #2: 1 tbsp chia seeds
- Before bed: 1 tbsp psyllium husk in water
Benefits: Fiber spread throughout the day, supports gut health, helps keep energy steady, minimal effort.
Option 3: The Snacker's Approach (15–25g fiber)
- Morning: 1 oz almonds
- Afternoon: 1 oz pistachios
- Evening: 1 tbsp psyllium husk in water
Benefits: Easy for people who don't like shakes, healthy fats plus fiber, increased satiety, supports heart health.
Option 4: Balanced Daily Plan (20–30g fiber)
- Morning: 1 tbsp psyllium husk in water
- Post-workout shake: 1 tbsp flaxseed
- Second shake: 1 tbsp chia seeds
- Dinner: 1/2–1 cup quinoa or barley
Benefits: Fiber spread across the entire day, better digestion and regularity, supports healthy cholesterol, helps maintain fullness while cutting body fat.
Beginner Rule
Start with 10–15g of supplemental fiber daily and increase gradually over 1–2 weeks. Drink plenty of water as you increase fiber intake. A good target is at least 80–100 oz of water daily, and more if you're training hard.
Disclaimer: Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.
