3 Tips for sneaking fiber into your dinner

Pull a whole grain switcheroo

White bread, white pasta and white rice might taste nice, but all the wholesome goodness has been processed out of them. Try switching to some tasty whole grains and see just how delicious they can really be.

Brown rice has a delightful nutty flavor and a chewy texture that you will love. Whole grain pastas are surprisingly tasty and typically have at least twice the fiber of the traditional variety. There are a plethora of whole grain breads to choose from, or get crafty and bake your own! Choose from a wild variety of yummy whole grain flours like whole wheat, rye, oat, buckwheat, spelt, blue cornmeal and teff. Add some wheat germ, ground flax or unprocessed bran for an additional fiber boost.

Sneak in extra fruits, veggies and legumes

A great way to add extra fiber into your dishes is by sneaking it in. Love calzones? How about adding spinach, onions and garlic to your ricotta cheese mix? Do you eat a lot of soup? Blend up some high fiber cooked beans, squash, or other veggies in your food processor and add to your favorite creamy soups. You won't even notice the difference! Are you a dessert addict? Try replacing the oil in your favorite brownie recipe with canned pumpkin or applesauce. Mashed potatoes don't have much fiber, but mashed cauliflower does! Add some to your potatoes and increase your fiber content painlessly.

Embrace soup and salad

Soups and salads are a great way to sneak a great deal of extra fiber to your daily routine. Start each dinner with either a cup of salad or soup. In your salad, make sure to choose lots of fiber-rich veggies and consider adding a handful of some tasty beans like chickpeas, lentils or black beans. You might also sprinkle some flax seed, wheat germ or other fiber rich seeds on top.

Soups are a great way to sneak in any number of fiber rich foods from beans and veggies to nuts and seeds. Almost anything can be ground up in your blender and added easily to soup. Check your list of high fiber foods and get creative when you make the next batch of your famous Pasta Fagioli.

More on the benefits of fiber

• What is fiber and how does it work?
• How eating fiber can help you maintain our weight
• 8 Health benefits of fiber