By now, we all know that fiber is an important element of a healthy diet, but do you know what to eat to get more fiber in your diet?

Not only can this important macronutrient help with weight loss, it can also lower your cholesterol, along with your risk of diabetes and heart disease.

Which is why the Institute of Medicine recommends 38 grams of fiber per day for men and 25 for women. The bad news is that most of us are only getting about half that. The good news? Getting more fiber in your diet is easy! So let’s talk about what to eat to get more fiber in your diet.

What to eat: Vegetables

Mom was right. Vegetables are nutrient powerhouses. Eating the recommended three servings per day lowers your risk of chronic disease. Include veggies in every meal, or snack on carrots or celery (served with fiber-rich hummus!) to get more fiber in your diet.

How much fiber is in vegetables?
1 sweet potato delivers 4 grams of fiber
1 cup of cooked broccoli has 4.5 grams
2 cups of raw spinach leaves has 3 grams of fiber

What to eat: Fruit

Fruit is the original, portable snack that packs a healthy punch. Berries, pears, figs, avocados, and pomegranate seeds are particularly fiber-rich choices. Leave the peel on whenever possible, as that’s often where you’ll find half the fiber content of fruit!

How much fiber is in fruit?
An apple has 3-4 grams of fiber
A banana has 3 grams of fiber
1 cup of strawberries has 4 grams of fiber

What to eat: Nuts and seeds

Nutrient-dense nuts and seeds deliver protein, healthy fat, and of course, fiber! If you’re wondering what to eat to get more fiber in your diet, nuts and seeds are easy, shelf-stable foods to keep on hand for snacking and to toss into salads for a healthy crunch.

How much fiber is in nuts and seeds?
1 ounce of almonds has 3 grams of fiber
1 tablespoon of flax seeds contains 2.8 grams of fiber
1 tablespoon of chia seeds packs 5 grams of fiber

What to eat: Legumes

Legumes (beans, dried peas, and lentils) are superstars of the fiber world. One cup of beans can provide up to 78% of your daily fiber requirements! Serve them as a side dish or use them as a meat replacement at least once a week.

How much fiber is in beans?
½ cup of vegetarian refried beans has 6 grams of fiber
¼ cup of kidney beans delivers 3 grams of fiber
1 cup of canned minestrone soup offers 5 grams of fiber

What to eat: Whole grains

Whole grains are ideal because they are minimally processed — unlike refined grains, which have been stripped of their germ and hull (that’s where all the nutrients are!). To get more fiber in your diet, “whole grain” should be the first or second item in the ingredient list in the items you choose.

Be careful! Products that say “multigrain” or “100% wheat” are usually not whole-grain.

How much fiber is in whole grains?

1 cup of barley has 32 grams of fiber
1 cup of quinoa delivers about 22 grams of fiber
1 cup of bulgur wheat has 26 grams of fiber

What to drink: THRIVE Lifestyle Shake Mix

The THRIVE Experience was designed to fill the nutritional gaps left by most diets, and that includes fiber! Ultra-micronized THRIVE Lifestyle Shake Mix delivers a healthy dose of fiber in addition to protein, antioxidants, and other important vitamins and minerals to help you feel your best.

How much fiber is in THRIVE Lifestyle Shake Mix?
1 packet of THRIVE Vanilla Lifestyle Mix contains 5 grams of fiber
1 packet of THRIVE Strawberry Lifestyle Mix has 5 grams of fiber
1 packet of THRIVE Chocolate Lifestyle Mix delivers 3 grams of fiber

See? It’s easy to get more fiber in your diet! Make these tiny adjustments to start reaping the health benefits of a fiber-rich diet today! Achieve peak physical and mental levels with the THRIVE Experience. Join millions of others whose lives changed with this 8-week premium lifestyle system.