Balance your diet, balance your health Balance your diet, balance your health

Choose This, Not That: Fiber Food Alternatives

Making any major lifestyle change is difficult but starting off right can mean the difference between successfully making a new, lifelong habit or returning to old habits. Adding more fiber to your diet is no different! Luckily, there are plenty of high-fiber alternatives that can complement or enhance your favorite meals and snacks.

Everyone enjoys a delicious side with their meal, so why not make it a healthy one? A popular alternative to french fries and other fatty side items is salad. In one study, women who consumed salads before their main course consumed, on average, 23% more vegetables than those who did not.1

Consuming higher amounts of fiber does not have to be confined to meal times. Next time you feel like binge-watching your favorite show, grab the popcorn! Rather than cookies or potato chips, which offer no nutritional benefits, popcorn is full of fiber. Just one ounce of popcorn (28 grams) can provide you with 4 grams of fiber.

While fruits are always a safe bet if you’re trying to up your fiber intake, some fruits provide more fiber than others. For example, one small pear has five grams of fiber, while one cup of watermelon only provides one gram. Buying plenty of apples, berries, and pears will ensure you get the most fiber for the money.

Snack time helps get all of us through long days at work or school. Trying healthier alternatives to your snacks of choice can make increasing your fiber intake even easier. Nuts are a great option for a high-fiber crunchy treat. An excellent example of this is almonds; one ounce of almonds provides 3 grams of fiber along with other “nutrients like vitamin E and magnesium.

Rather than completely giving up your favorite foods, simply finding a healthier alternative makes the transition to healthier eating painless. Be sure to also check out the great-tasting Fiber Choice® supplements!


1 Roe LS, Meengs JS, Rolls BJ. Salad and satiety. The effect of timing of salad consumption on meal energy intake. Appetite. 2012;58(1):242-248.

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