According to Diane Quagliani, RDN, LDN, here’s what a full day of fiber-rich eating can look like.
Breakfast
Steel-cut oats with chia seeds, hempseeds, or flax
Extra fiber hack:
1) Mix in additional high-fiber cold cereal
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2) Make a fruit cup of orange, apple, and banana
Morning snack
Roasted almonds
Lunch
Sandwich of choice with two slices of high-fiber bread (at least 3 g of fiber per slice)
Extra fiber hack:
1) Swap hummus for mayo or mustard and load up on avocado and veggies
2) Have raspberries for dessert
Afternoon snack
Peanut butter and high-fiber crackers
Dinner
Homemade lentil soup (try this Red Lentil Soup with Chard)
Extra fiber hack:
1) Add beans, such as cannellini, plus spinach and other veggies
2) Serve with whole grain bread
