Easy ways to add more fiber this holiday season

It’s officially the holiday season! That means it’s time to catch up with loved ones, break out the matching pajamas and ugly sweaters, and fill your plate with fiber!

OK, maybe the last one hasn’t caught on as a holiday tradition quite yet, but that doesn’t mean it isn’t a good way to celebrate the season.

Dietary fiber is a carbohydrate found in food groups including vegetables, fruits, nuts, seeds, legumes and whole grains, says senior clinical dietitian Caroline Cook. She explains that there are two types of fiber:

Soluble fiber can be broken down by the body.

• Examples: peeled apples, peeled pumpkin, bananas, peeled pears, etc.

Insoluble fiber can’t be completely broken down by the body.

• Examples: almonds, leafy greens, the skins on vegetables, etc.

Adults should aim to consume 14 grams of fiber for every 1,000 calories, according to the Dietary Guidelines for Americans 2020-2025. If that sounds like a lot, don’t worry! Ahead, Cook shares which seasonal ingredients and dishes are good sources of fiber, plus holiday hacks for increasing your fiber intake.

Benefits of fiber

In the short-term, choosing fibrous options can help you make it from breakfast to your big holiday meal more easily.

“Foods high in fiber tend to be more filling and keep you fuller longer,” Cook says.

But the long-term health benefits of eating enough fiber extend far beyond the holiday season. Cook says adequate fiber intake may help:

• Lower cholesterol, which may reduce heart disease and stroke risk
• Maintain a healthy gut microbiome
• Prevent constipation with adequate fluid intake
• Reduce your risk of prostate cancer and colon cancer
• Reduce your risk for Type 2 diabetes as part of a healthy diet
• Aid weight loss efforts

Seasonal produce that is a good source of fiber

Here are some examples of produce in season during the holidays that Cook says are good sources of fiber. We’ve ranked them by how much fiber the U.S. Department of Agriculture FoodData Central writes a 100-gram serving contains; each is raw unless otherwise noted.

• Raspberries – 6.5 grams
• Green peas – 5.7 grams
• Brussels sprouts – 4.8 grams
• Acorn squash, baked – 4.4 grams
• Kale – 4.1 grams
• Collards, boiled – 4 grams
• Pomegranate – 4 grams
• Sweet potato, baked – 3.3 grams
• Butternut squash, baked – 3.2 grams
• Green beans – 3 grams
• Carrot – 2.8 grams
• Cabbage – 2.5 grams
• Broccoli – 2.4 grams
• Russet potato, baked – 2.3 grams
• Kiwi – 2.1 grams
• Romaine lettuce – 2.1 grams
• Swiss chard, boiled – 2.1 grams
• Beets, boiled – 2 grams
• Yellow onion – 1.9 grams
• Rutabaga, boiled – 1.8 grams
• Banana – 1.7 grams
• Honeycrisp apple – 1.7 grams
• White button mushrooms – 1.7 grams
• Celery – 1.6 grams
• Mango – 1.6 grams
• Radish – 1.6 grams
• Pineapple – 1.4 grams
• Red bell pepper, – 1.2 grams
• Grapes – 0.9 grams
• Pumpkin – 0.5 grams

Holiday dishes that are good sources of fiber

Using any of the seasonal produce above in your holiday dishes is a great way to add fiber to your diet. But sometimes, it can help to have recipe inspiration rather than a list of ingredients.

Here are some classic holiday dishes Cook says are good sources of fiber:

• Ambrosia salad or other fruit salad with chopped nuts
• Green bean casserole
• Salad
• Sauteed green beans with almond slivers
• Roasted brussels sprouts
• Roasted carrots
• Roasted sweet potatoes
• Corn casserole

Easy ways to add more fiber to holiday dishes

You can also make your holiday favorites more fibrous using these tips from Cook.

Swap white rice for wild rice

Did you know that different varieties of rice have different amounts of fiber? It’s true! A one cup portion of cooked wild rice provides 2.95 grams of fiber, while the same amount of cooked long-grain white rice has only 0.6 grams of fiber, per FoodData Central.

Using a different type of rice is also a fun way to add new flavor profiles to classic dishes.

“Instead of rice dressing with white rice, opt for wild rice, which will add fiber as well as a nuttier flavor,” Cook says.

Prepare dishes using whole grains

You can also add more fiber to your holiday menu by using whole grain instead of refined grain. This might look like:

• Making stuffing or dressing with whole wheat bread
• Serving whole wheat rolls
• Using whole wheat pasta in your mac and cheese

Keep the skin on your potatoes

Keeping the skin on your potatoes doesn’t only save you a step in your food prep; it also adds a fiber boost to dishes like mashed potatoes or sweet potatoes.

Prepare vegetable-based sides

As you can see in the list above, lots of seasonal vegetables are good sources of fiber. This means that you may already have fiber-packed dishes like mashed potatoes, squash or collard greens on your holiday menu.

But veggie dishes are much like family gatherings: the more, the merrier!

“Add more cooked or fresh vegetable side dishes like roasted brussels sprouts, sauteed green beans with almond slivers and roasted carrots,” Cook suggests.

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