Both soluble and insoluble fiber is important for a healthy body.

It is recommended that everyone get a minimum of 25 grams of fiber a day. For some, this number is even higher!

But, we all know that it’s difficult to get the amount of fiber you need. Part of this is our Western diet and part is a lack of interest in many fibrous foods. So, how can you increase the amount of this essential substance without going to extremes?

Let’s take a look at some easy ways to add more fiber to your diet.

#1 Switch To Brown Rice and Whole Grain Bread

This simple switch can add a few more grams to your meal without having to eat a lot more food. Plus, many retailers sell steamable brown rice that only takes a minute or two to heat up. You can also find many varieties of whole grain and multigrain bread from sandwich slices to traditional loafs.

#2 Snack on Popcorn

This traditional movie snack has quite a bit of fiber in it. In fact, it contains 14 1/2 grams of fiber per 100 grams of popcorn. Just get yours with light butter and season with cayenne pepper, paprika, salt, or black pepper.

#3 Add a Salad Course

There’s something to be said about the old-fashioned 3-course meal. Start your dinner off with a salad before eating the main course and make your dessert a fruit plate. Research has shown that when you eat a salad before your meal you eat more veggies, and therefore more fiber than you would if you had the salad as a side. Beware of salad dressings, however, as they can contain a surprising amount of fat and sugar.

#4 Add a Fiber Supplement

There are a variety of supplements on the market, including psyllium fiber powder that can be mixed with water to drink with a meal or on its own. They’re a simple way to increase your daily fiber intake.