5 Way To Get More Fiber in Your Diet

5 Cheap Ways to Get More FIBER in Your Diet

Fiber…the soulmate of #2 (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 so here’s 5 new and CHEAP ways to get fiber in your diet!

We’re gonna start this off with one of my most used seasonal ingredients (which I’m sure you can all guess if you’ve been following me for awhile)…pumpkin! It’s pretty cheap, packed with 3 grams of fiber per serving, and will make almost anything that much more delicious. You can easily add it to your coffee, oatmeal, or even chili, use it as a topping on things, and if that’s not good enough just eat it by the spoonful!

Another great thing about pumpkin is that they have seeds and those seeds you can easily roast yourself or if you’re strapped for time can be found super cheap at most places (< a couple bucks). The seeds are a bit higher in fat but each serving in this brand has 6 grams of fiber and 8 grams of protein! Pumpkin seeds make for a great snack!

Moving on to #2 which you’ve probably already guessed (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. Now popcorn is definitely one of my favorite snacks and as long as you stick to a lighter butter one the macros are usually pretty good. With the brand I used in the video you get 3 grams of fiber and 3 grams of protein for every serving. The best part about popcorn though, at least to me? It’s super calorie friendly so you get to eat a ton!!!

Next #3 which most of you know the popular dip made with them (which for some reason always surprises how many people don’t know what that dip is made with)…chickpeas! 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. I paid .79 cents for my can and with 3 1/2 servings that gives me 21 grams of fiber and 18 grams of protein…for .79 cents!!! If you don’t wanna make a recipe using them don’t worry…you can eat them plain too or better yet you should be able to find dry roasted ones in a ton of different flavors that are DELICIOUS!

#4 which is probably the least common out of all of these…bean sprouts. I’m sure a lot of you just said “what are thoseeeeee” but if you’ve had pad thai before you’ve had bean sprouts! You can flavor these a ton of different ways (make sure to ALWAYS drain, rinse, and cook them before eating) so they’ll never get boring, throw them in your soup, stir fry, rice, on your salad, or anything really. 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!

And finally, #5 which is without question my current favorite on the go high fiber AND high protein snack, dry roasted edamame! These things are seriously SOOOOO GOOD 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? Now outside of salt 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!

Alright guys, thank you for reading/watching! If you want some more tips/articles/whatever you call these…let me know in the comments below!!! Stay healthy!


  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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