The Best Fiber Substitutes

Replace your daily fiber supplement with real foods.

Fiber supplements like psyllium fiber are an easy way to get the daily recommended amount of fiber in as they can be taken in pill form. According to The Gourmet Sleuth website, men need about 32 grams of fiber daily while women need about 24 grams of fiber daily. According to the Mayo Clinic, fiber, along with adequate fluid intake, moves quickly and relatively easily through your digestive tract and helps it function properly. In addition, a high-fiber diet may also help reduce the risk of heart disease and diabetes.

Whole Grains

Whole grain pasta and rice are ideal fiber substitutes.

Whole grains such as whole grain cereal, breads, oatmeal and pasta are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium than refined grains, according to the Mayo Clinic. Fill up on whole grains versus refined grains and aim to get a whole grain item that has at least three grams of dietary fiber per serving.

Nuts

Pistachio nuts have a high fiber content.

Nuts are one of the most nutrient-dense foods available. Nuts such as almonds, pecans and pistachios have high fiber content, with up to three grams of fiber per one ounce serving. Nuts can easily be added into your daily diet by eating them raw as a snack or sprinkling sliced nuts, such as almonds, on your cereal or yogurt.

Seeds

Snack on seeds like pumpkin seeds to get some extra fiber in your diet.

Seeds, another fiber substitute, can pack a punch when it comes to fiber content. Flaxseeds are one of the best types of seeds as they have up to 3.4 grams of fiber per tablespoon. Sprinkle flaxseeds, or any other type of seed, on anything you eat from cereal to salads to get your daily dose of fiber.

Fresh Fruit & Vegetables

Eat a fruit salad for breakfast for a delicious fiber substitute.

The average person should eat about five servings of fresh fruit and vegetables daily. Fruit or veggies should be a part of every meal to get not only your minimal servings per day, but also for a delicious fiber substitute. Fresh fruit, such as raspberries and pears, can have up to eight grams of fiber per cup. Just think, that is a third of your daily fiber intake if you are a woman. Vegetables are also chock full of fiber with choices such as cauliflower, carrots and sweet potatoes carrying up to four grams of fiber per serving. Add a Clementine orange to your breakfast, an apple to your snack and a hearty helping of carrots to dinner for a reasonable daily fiber substitute.

References

• Gourmet Sleuth: Dietery Fiber
• Mayo Clinic: High Fiber Foods
• Mayo Clinic: Whole Grains