5 Way To Get More Fiber in Your Diet

5 Cheap Ways to Get More FIBER in Your Diet

Dietary fiber, the soulmate of number two…or something like that! I’m sure most of us can agree that getting fiber in your diet isn’t always the easiest thing in the world. Today, we help change that! Here’s 5 Cheap Ways To Get Fiber in Your Diet!

5 Ways To Get Fiber

Pumpkin Fiber

We’re going start this off with one of my most used seasonal ingredients and favorite ways to get fiber, PUMPKIN! I’m sure you all guessed that if you’ve been following me for awhile (I love pumpkin!).

Pumpkin is pretty cheap, packed with 3 grams of fiber per serving, and will make almost anything that much more delicious.

You can also easily add it to your coffee, oatmeal, chili, and use it as a topping on things!

If that’s not good enough? Just eat it by the spoonful!

Another great thing about pumpkin is that they have pumpkin seeds. Those seeds you can easily roast yourself or if you’re strapped for time can be found super cheap at most places (under a couple bucks).

The pumpkin seeds are a bit higher in fat but each serving (in the brand I have) has 6 grams of fiber and 8 grams of protein!

Pumpkin seeds make for a great high fiber snack.

Popcorn Fiber

You’ve probably already guessed this one if you’re watching my video by the sound you’re hearing in the background, POPCORN! If for some reason you didn’t guess popcorn, you probably have more things to worry about than fiber in your diet.

Popcorn is definitely one of my favorite high fiber and low calorie snacks. As long as you stick to a lighter butter one the macros are usually pretty good. The stand is around 3 grams of fiber and 3 grams of protein for every serving.

The best part about popcorn…at least to me? Since it’s so calorie friendly, you get to eat a ton!

Chickpeas Fiber

One of my most popular recipes? This Protein Cookie Dough Dip. Guess what it’s made with? CHICKPEAS! This always surprises people. Chickpeas are packed with fiber, great for baking, and one best ways to get fiber in your recipe!

Now I can’t even begin to describe the versatility of chickpeas so just click here to see all the recipes I’ve used them in.

A can of chickpeas will typically be $1.00 or less and have 3 1/2 servings. This gives you 21 grams of fiber and 18 grams of protein for under $1.00!

If you don’t want to make a recipe using them, you can just eat them plain too. Better yet? You should be able to find dry roasted ones in a ton of different flavors that are DELICIOUS!

Bean Sprouts Fiber

This one is likely the least common ways to get fiber out of all of these, BEAN SPROUTS! I’m sure a lot of you just said, “what are thoseeeeee”!

If you’ve had pad thai before, you’ve had bean sprouts! You can flavor these a ton of different ways so they’ll never get boring, throw them in your soup, stir fry, rice, on your salad, and so on.

In every serving of bean sprouts you get 2 grams of fiber and 3 grams of protein all while have only 25 calories.

Not a bad deal for less than a buck, just make sure to ALWAYS drain, rinse, and cook them before eating.

Edamame Fiber

My current favorite travel friendly, high fiber, AND high protein snack? DRY ROASTED EDAMAME! These things are seriously addicting! All you need is a little salt on them and you’re in business.

What business is that? The business of 8 grams of fiber and 13 grams of protein per serving while only having 4 grams of fat and 11 grams of carbs.

For a couple bucks you get over 32 grams of fiber and 50 grams of protein. How could you possibly complain?

Outside of salted ones you can almost always find a bunch of other flavors like wasabi, garlic, and so on locally.

Nearly not as convenient but just as delicious, regular edamame should be able to be found at any grocery store ($1-2/bag) and most restaurants nowadays.

Let me know your favorite ways to get fiber in your diet below.

Now go try our fiber filled Protein Pumpkin Pancakes!



  1. Jacob Perez on October 19, 2016 at 12:00 am

    Have you ever heard of BRAMI Beans? They are also a great high fiber and high protein snack. They consist of lupini beans that have been slow cooked then pickled with herbs and spices that make them ready to eat right out of the package.

    • Derek Howes on October 20, 2016 at 12:00 am

      I have! I haven’t had the chance to try them yet, I’m sure I’ll find them locally at some point.

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