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Alternative to Eating Nuts for Fiber

Including enough fiber in your diet can help you promote bowel health, regulate bowel movements, reduce "bad" cholesterol levels, control blood sugar and achieve and maintain a healthy weight. Increasing your daily intake of fiber may seem like a daunting task, but you have several sources to choose from. High fiber alternatives to nuts include fruits, vegetables, whole grains, legumes and seeds.

  1. Fruits

    • Adding fruit to your diet can boost your intake of dietary fiber and satisfy your sweet tooth. Fruits with the most fiber include raspberries, pears and apples with skin, bananas, oranges, prunes, mangoes and strawberries. Consider eating fruit as a nighttime snack or adding a handful of berries to oatmeal to increase the amount of fiber you consume.

    Vegetables

    • Vegetables are a great source of dietary fiber. They can easily be added to any meal or they can make a quick snack in between meals. Chopped raw vegetables can easily be included in most lunches or vegetables may be steamed or boiled to make a healthy side for any dinner entree. High fiber vegetables include artichokes, green peas, broccoli, turnip greens, spinach, kale, brussels sprouts, sweet corn, carrots and potatoes with the skin.

    Whole Grains

    • A simple way to increase your daily intake of fiber is by substituting whole grains for white or refined grains whenever possible. Eat bran products, whole wheat pasta, oatmeal, barley, popcorn, brown rice and whole wheat bread to add fiber to your diet. Search for the word "whole" on food labels. For example, skip foods that are "multi-grain" or "100% wheat" and instead look for foods that are made with "100% whole-wheat flour" or are "whole grain."

    Legumes and Seeds

    • Legumes and seeds are packed with fiber and can easily be added to most meals and snacks. Choose from split peas, lentils, black beans, lima beans, pumpkin seeds and sunflower seeds. Beans make an easy side dish and seeds can be combined with fruit to make a healthy, fiber-rich snack, for example.

    Additional Tips

    • Fiber has numerous health benefits and should be a regular part of a balanced diet. Increase your fiber intake gradually to prevent bloating and discomfort and remember to always drink plenty of fluids to prevent constipation. Not only will a variety of fruits, vegetables, whole grains, legumes and seeds in your diet help ensure that you meet your daily fiber goals, it will also help you get the vitamins and minerals your body needs.

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