Sneaking More Fiber Into the Food You Already Make

Most of the changes that have actually stuck in my kitchen aren’t new recipes. They’re small things added to food I was already making. Nobody at the table notices, but the extra fiber and nutrients add up, and fiber is one of the easiest ways to slow down how fast a meal hits your blood sugar.

Ground flax in burgers

This is my favorite one. When I make burgers at home, I add some ground flax seed straight into the ground meat and mix it in before shaping the patties. That’s it.

About 2 Tbs (14g) of ground flax per pound of meat works well. That adds roughly 4g of fiber to the batch, plus some omega-3s. The flax also soaks up a little of the juice and helps the patties hold together, so they come out just as juicy as without it. At that amount you can’t taste it.

A couple of tips:

• Use ground flax, not whole seeds. Whole flax seeds mostly pass straight through you, so you miss most of the benefit.
• The same trick works for meatballs, meatloaf, and taco meat.

Other easy add-ins

• Chia or flax in oatmeal and smoothies. A tablespoon stirred into overnight or morning oats adds fiber and makes it more filling.
• Lentils in chili or taco meat. Swap a quarter to a half of the meat for cooked lentils. They take on the seasoning and add fiber and plant protein. They’re a natural fit in something like cast iron chili.
• Millet or barley in soups. A small handful thickens the broth a little and makes a soup feel more like a meal.
• Grated vegetables in anything ground. Finely grated zucchini, carrot, or mushrooms disappear into burgers, meatballs, and pasta sauce.
• Blended white beans in sauces. A half cup of white beans blended into a tomato or cream sauce adds body and fiber without changing the flavor much.
• Hemp hearts or pumpkin seeds on top. Sprinkle them on salads, yogurt, or soup for some crunch and extra protein.

Go slow

If you’re adding a lot of fiber at once, add it gradually and drink plenty of water. Your stomach will thank you. Start with one swap, like the flax in your next batch of burgers, and build from there.