Fiber supports your gut, heart and blood sugar control.Salad greens are a good start for a fiber-rich meal, but you’ll still need an additional boost from the toppings.Increase the fiber in your salad by adding nuts and seeds, legumes, fresh fruit, avocado or cooked quinoa.<\/p>\n
We all know that fiber is good for us. From a smooth-running digestive system to reducing chronic disease risk, fiber is one nutrient that delivers. So when you\u2019re looking to up your fiber intake and harness all those good-for-you benefits, what\u2019s the first thing you do? Adding a salad to your routine is probably one of the first things that comes to mind. The only drawback is that salad greens aren\u2019t always as fiber-packed as we assume them to be.\u00a0\n<\/p>\n
Surprised? Take spring mix, for example. This popular base for leafy green salads provides just 1 gram of fiber per cup. Even if you build a big salad with a couple of cups of greens, you’re still going to need more help hitting the recommended 25 to 38 grams of fiber we need each day. The good news is that you can amp up the fiber content of your salads with the right toppings. To find the best options, we asked dietitians to share their go-to fiber-rich salad toppings<\/a>\u2014here\u2019s what they recommend.\n<\/p>\n 1. Add Nuts and Seeds <\/p>\n Nuts and seeds make for a great salad topper<\/a> since they add a satisfying crunch as well as a long lineup of beneficial nutrients. A 1-ounce serving of most nuts will add about 2 additional grams of fiber to your total for a salad. But if you\u2019re looking for an even bigger fiber boost, opt for flaxseed or chia seeds. \u201cSeeds are true fiber powerhouses, and most people don\u2019t realize it,\u201d says Sapna Peruvemba, M.S., RDN<\/a>. What\u2019s more, you don\u2019t need to add much. \u201cSprinkling ground flaxseeds<\/a> on top of a salad is a great way to bump up the fiber,\u201d says Ali Ellis, M.Sc., RD<\/a>. \u201cJust 2 tablespoons adds an extra 4 grams of fiber, and it mixes in really easily.\u201d\n<\/p>\n 2. Add Legumes <\/p>\n Topping your salad with legumes is an easy win since they\u2019re not only loaded with fiber, but your salad will get a protein boost as well. \u201cAdding beans like black, kidney or chickpeas is a great way to increase the fiber in your salad,\u201d says Lisa Andrews, M.Ed., RD, LD<\/a>. In fact, just \u00bd cup of black beans provides an impressive 8 grams of fiber, knocking out as much as a one-third of your fiber needs for the day. Not only that, but beans also improve the texture, taste and satiety of your salads, adds Andrews.\n<\/p>\n It\u2019s also hard to beat the convenience of canned beans<\/a>. \u201cCanned beans or lentils are the ultimate shortcut to a heartier, more satisfying salad. Just open the can, drain them and you\u2019re done,\u201d says Elizabeth Davenport, M.P.H., RD, LD<\/a>. \u201cPlus, you\u2019re getting the added benefits of fiber feeding your gut microbiome<\/a> and supporting heart health<\/a> by lowering cholesterol.\u201d\n<\/p>\n 3. Try Fresh Fruit <\/p>\n Not everyone feels like fruit and salad go together, but it can be a great way to score additional fiber. \u201cChopped apples, pears, citrus fruit or berries<\/a> are a delicious way to increase fiber in your salad,\u201d says Andrews. She adds that if you\u2019re looking to get the most fiber per serving<\/a>, reach for raspberries. A \u00bd cup of raspberries provides about 4 grams of fiber. However, in fall and winter, when berries are no longer at their prime, apples are also an excellent pick. Try using them in harvest salads, paired with soft cheese, pecans and roasted vegetables like Brussels sprouts, says Jenna Volpe, RDN, LD, IFNCP, CLT<\/a>. Just one medium apple on your salad provides almost 5 grams of fiber.\n<\/p>\n 4. Add Avocado <\/p>\n Avocados are well-known for being rich in healthy fats<\/a>, but they\u2019re actually packed with fiber too. \u201cHalf an avocado provides 4 to 5 grams of fiber,\u201d says Avery Zenker, RD, M.A.N.<\/a>, and their rich, creamy texture is a welcome addition to just about any salad. In addition to chopped avocado, you could also add avocado (and fiber) to your salad by blending it up into a creamy dressing<\/a> or mashing it into guacamole. Just a quarter-cup of guacamole contains about 4 grams of fiber, per Zenker. Sounds like it\u2019s time to make yourself a taco salad!\n<\/p>\n 5. Add Cooked Quinoa <\/p>\n Quinoa has grown in popularity over the last few years, earning itself a reputation as a \u201csuper grain.\u201d Our experts love adding it to salads. \u201cQuinoa is a naturally high-fiber whole grain<\/a>, containing about 5 grams of fiber per cup cooked,\u201d says Volpe. \u201cIn addition to being a good source of fiber, quinoa also provides complex carbohydrates and high-quality protein for sustained energy,\u201d she says. Per Volpe, an added bonus is that quinoa can be very versatile and works well with many different salad flavors and combinations.\n<\/p>\n 6. Load Up on Fiber-Rich Veggies <\/p>\n Even though most salad greens are relatively low in fiber, there are plenty of other fiber-rich veggies you can add to rack up the fiber tally. Zenker suggests adding fiber-rich veggies like broccoli, cauliflower, kale<\/a>, peas, cabbage, sweet potato and artichoke. You don\u2019t have to nosh on them raw either. Roasting veggies like cauliflower and cabbage in the oven boosts their flavor for an even more delicious salad topper. For example, just \u00bd cup of cooked broccoli can tack on another 2.5 grams of fiber to your salad.\n<\/p>\n Health Benefits of Fiber <\/p>\n Now that you know how to optimize the fiber content of your next bowl of salad, here are some of the health benefits associated with upping your fiber intake.\u00a0\n<\/p>\n Fiber is good for your gut. Fiber is incredibly important for gut health since it plays an important role in maintaining regular bowel movements. In addition, eating a variety of fiber-rich foods helps feed the beneficial bacteria in the gut, which supports a healthy and diverse microbiome, says Ellis.It gives your heart health a boost. Fiber is one nutrient that can help you keep your heart in tip-top shape for the long-term. That\u2019s because it can help lower inflammation (which increases heart disease risk), reduce cholesterol levels and manage weight.\u00a0Fiber helps manage blood sugar levels. Fiber helps keep your blood sugars in a normal range by slowing down the digestion and absorption of carbohydrates. Not only does this keep you feeling full for longer, but preventing large fluctuations in your blood sugars can reduce your odds of developing type 2 diabetes.<\/p>\n