11. Once a week, make pearl barley (which doesn’t require any soaking before cooking) as a side dish. One cup sports 10 grams of fiber, nearly half your daily allotment.
12. Sneak in oatmeal. Use regular oatmeal in place of bread crumbs for meat loaf and meatballs, sprinkle it atop casseroles and ice cream, bake it into cookies and muffins, and add it to homemade breads and cakes.
13. Use whole wheat bread to make your sandwich every day. Even Subway and other such sandwich shops offer whole wheat options for lunchtime munching. If you want to gradually break into the whole wheat club, use whole wheat bread as the bottom slice of your sandwich and regular bread as the top layer, suggests Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University’s Sargent College. Eventually, make the switch to whole grains.
14. Every week, switch from a white food to a brown food. So instead of instant white rice, you switch to instant brown rice. Instead of regular pasta, you switch to whole wheat pasta. Similarly, whole wheat pitas instead of regular, whole wheat burritos instead of corn, whole wheat couscous instead of regular. Within two months, you should be eating only whole grains, and should have increased your daily fiber consumption by an easy 10 grams without radically changing your diet!
15. Spread your sandwich with 1/2 cup hummus. Bam! You just got 7.5 grams of fiber in a tasty package. Lay some spinach leaves and a tomato slice atop for another couple of grams.
Next: Delicious ideas for eating beans