Here’s how it works: instead of plain white toast, grab sprouted grain or rye bread and add +3–5g fiber. Trade your regular yogurt for chia pudding or Greek yogurt with flax, and you’ve got an extra +6g. White rice? Cool and cooked brown rice or lentils give you +5–7g. Even your snacks get an upgrade: swap an afternoon bar for apple slices with almond butter (+4–6g). And for breakfast, ditch the sugary cereal for overnight oats with berries and seeds (+8–10g).
Fiber isn’t just about digestion—it supports blood sugar balance, hormone health, and feeling full longer. These swaps are proof you don’t need a brand-new meal plan—just a few smart tweaks.
Easy Fiber-Rich Swaps
White toast → Sprouted grain or rye bread (+3–5g)
Regular yogurt → Chia pudding or Greek yogurt + flax (+6g)
White rice → Brown rice or lentils (+5–7g)
Snack bar → Apple slices + almond butter (+4–6g)
Sugary cereal → Overnight oats with berries & seeds (+8–10g)