Taking a fiber supplement is the trendy way to stay regular, especially during a cleanse. Taking a pill is easier than learning how to eat right. Mixing fiber with water takes the guess work out of balancing one’s diet and also encourages a person to hydrate.

Is there a cheaper, healthier, more natural method of adding fiber to the daily menu? Of course: whatever can be supplied as a supplement first came from nature.

Best Natural Sources of Fiber

Fiber supplements are derived from foods such as psyllium husks, but who’s going to eat those? Besides, to incorporate fiber effectively it has to taste good.

Have you forgotten how great it feels to crunch on a carrot, thanks to all of those dried veggie chips on the market? Not only are carrots virtually fat-free but they are way more filling than the dried version. The same goes for other veggies you might have lost track of like green beans and yams.

Bowl of popcornFast Food Fiber

Okay, so there is a certain something about snack food that tempts most of us; having something to do with our hands and our mouths while forced to sit still during homework time, when reading dull paperwork, or enduring a dull lecture.

If you like to snack, choose fiber-packed popcorn. Ask yourself if you are really tasting your food or just automatically reaching and chewing. It’s common to eat mindlessly, so drizzling popcorn with butter isn’t necessary.

Eat it plain, but if you must add a touch of flavouring, mix in just a tiny bit of olive or grapeseed oil and a dash of sea salt. Go easy too: a huge bowl will give you cramps later.

Berries and Fruits

Some of the densest sources of fiber are sweet and delicious straight from the tree or bush. Raspberries are a great example, but don’t cook them, dry them, or drown them in syrup. Mix things up a little by blending several fruits into a salad such as high fiber berries (blueberries, strawberries, and raspberries) with apple, orange, and pear. These make an excellent complement to another high-fiber dish.


Your mother wasn’t kidding when she insisted oatmeal was good for you. It’s a nutritious, low-fat way to start the day, providing protein plus carbohydrates. The fiber density in oats, however, is what makes a person feel full for a long time as compared with refined cereal. Doctors recommend oats, particularly steel cut and other non-instant varieties, as a way to control blood sugar and deal with digestive issues.


While it’s true that beans give you gas, that’s only because of what they help your body to produce. Avoid constipation by adding lentils, chickpeas, and kidney beans to your regular routine. Prevent loose stools by adding them in moderation. Make tasty dishes from scratch rather than buying sugar and sodium-packed canned goods which do your blood pressure and blood sugar no good.


Surprisingly, nut butters including peanut butter are fiber-rich. Purchase natural versions, not the ones containing sugar and added salt. They can be made at home in a food processor in just minutes too.