If you’re trying to eat more fiber, you don’t need to completely change the way you eat. You also don’t need to strictly eat salads! I have a few super easy tweaks that you can implement to get fiber in easily. A few small additions to meals you already enjoy can significantly increase your fiber intake—without sacrificing protein, balance, or convenience.

Fiber plays an important role in digestion, gut health, blood sugar balance, and satiety, but most people aren’t getting nearly enough. It’s surprisingly easy to eat more fiber when you focus on simple upgrades to foods you already love.

The High-Protein + Fiber Duo

My cookbook, The High-Protein Plate, takes a major focus on building your plate around a high-quality protein source. One little secret is that protein works even better when it’s paired with fiber. Together, they help slow digestion, support steady blood sugar levels, and keep you feeling full and satisfied long after you eat. Protein provides the building blocks your body needs for muscle repair, hormones, and overall health, while fiber supports gut health and helps regulate digestion.

When you combine the two—think Greek yogurt with berries, salmon with roasted vegetables, or a smoothie with protein and chia seeds—it becomes much easier to eat more fiber while still prioritizing the protein your body needs. The result is meals that are more balanced, more satisfying, and better for sustained energy throughout the day.

1. Add Psyllium Husk to Smoothies or Yogurt Bowls

One of the simplest ways to eat more fiber is adding psyllium husk to foods you’re already eating! Psyllium husk is a soluble fiber that supports digestion and gut health, and it blends easily into smoothies, yogurt bowls, or overnight oats. It thickens slightly and can help keep you feeling fuller longer. I buy this brand from Amazon.

Easy ways to use it:

• Blend into a high-protein smoothie
• Stir into a Greek yogurt bowl
• Mix into overnight oats

2. Make Chia Seed Pudding for an Easy Fiber Boost

Chia seeds are one of the easiest and most effective ways to eat more fiber. Just two tablespoons contain around 10 grams of fiber (!!!), making them a powerful addition to a balanced diet. One of the best ways to use them is by making chia seed pudding which is perfect for breakfast, snacks, or even dessert. Usually toddlers love chia pudding as well – major bonus!

3. Sprinkle Seeds on High-Protein Meals

Chia seeds are little power-houses but they aren’t the only seeds that can boost your fiber intake! Seeds are a simple way to eat more fiber because they require almost no effort. Just a tablespoon or two can add fiber, healthy fats, and nutrients to meals you’re already making. Sprinkling seeds into greek yogurt, cottage cheese, smoothies, salads, oatmeal, soups, and more!

High-fiber seeds to keep on hand:

• Ground flaxseed
• Hemp seeds
• Pumpkin seeds

4. Add Beans!

Beans are one of the most powerful (and delicious!) foods if you’re trying to eat more fiber. There are tons of meals that you can add beans to with very little effort – trust me!

Easy ideas:

• Add white beans to soups or pasta sauces
• Toss lentils into grain bowls or salads
• Mix black beans into taco meat (or the Siete refried beans are amazing!)
• Add chickpeas to roasted vegetable dishes

5. Add Berries to Breakfast or Snacks

Fruit—especially berries—is an easy and maybe the most delicious way to eat more fiber (and antioxidants!). Add berries to your smoothie or your yogurt for breakfast, or grab a handful as a snack.

Some of the highest-fiber options include:

• Raspberries
• Blackberries
• Blueberries