As Catholics, we believe our bodies are temples of the Holy Spirit (1 Corinthians 6:19), and caring for our health is a spiritual as well as physical responsibility. That includes nourishing ourselves properly, yet many of us struggle to get enough of one essential nutrient: fiber. According to Delish, “a whopping 95% of Americans don’t get enough of it.” With processed foods so common in our fast-paced lives, this gap isn’t surprising—but it is concerning.
Fiber plays a vital role in our bodily health. It aids digestion, supports cardiovascular wellness, feeds beneficial gut bacteria, and helps regulate blood sugar and appetite. The Delish article notes, “depending on your age and sex, adults should consume between 22 and 34 grams of fiber per day.” Fortunately, getting more fiber doesn’t require a complete overhaul of your diet. Instead, here are eight simple, expert-approved swaps you can make to honor your body and your Creator.
1. Swap Chips for Popcorn
If you crave a salty crunch, consider popcorn instead of chips. Hillary Cecere, a registered dietitian for Eat Clean Bro, explains, “Popcorn is a high-volume, high-fiber snack, and this combo will make it more filling with fewer calories compared to chips.” It offers four times the fiber per serving and isn’t fried, making it a healthier, more wholesome snack option.
2. Trade Jam for Mashed Berries
Store-bought jams are tasty but often stripped of fiber. Cecere recommends, “Instead, I love making my own ‘jam’ by mashing fresh raspberries.” Just one serving of raspberries contains eight grams of fiber. To increase the benefit, add chia seeds and flaxseed. A drizzle of honey can provide the sweetness without the preservatives.
3. Choose High-Fiber Wraps
Instead of a traditional flour tortilla, opt for a wrap with added fiber. Certified nutritionist Carrie Lupoli says, “Most of the options on the grocery store shelf typically contain between 6–11 grams of fiber per serving.” Whether it’s a veggie wrap or a burrito, this switch helps you meet your daily intake goal.
4. Spread Avocado, Not Butter
Butter may be familiar, but avocado is far more fiber-rich and heart-friendly. Crystal Zabka-Belsky, RD at Clean Eatz, highlights that avocado “has six times more fiber with only a quarter of the calories” compared to butter. It’s an easy way to care for your heart and your health.
5. Drink Prebiotic Sodas Instead of Regular Ones
Brands like Olipop, Poppi, and Sun Sip offer sodas that support gut health. These drinks use ingredients like chicory root and agave inulin, giving them “anywhere from two to nine grams of fiber” per can. Mackenzie Burgess, RDN and recipe developer, also points out that Olipop “only has two to three grams of added sugars,” much lower than the usual 40 grams in regular soda.
6. Cook with Lentils
Lentils are a budget-friendly, high-fiber source of protein. Dr. Daniel Atkinson of Treated.com notes, “Lentils can contain up to 11 grams of fiber per 100 grams.” Use them in soups or replace ground beef in tacos or Bolognese to boost both your health and your stewardship of resources.
7. Use Whole Grains More Often
Celine Beitchman from the Institute of Culinary Education encourages Catholics to embrace whole grains. “Even if your comfort food is white rice or pasta, try swapping in half of your grains for whole grains,” she advises. Brown rice and whole-grain pasta preserve the fiber-rich bran and germ, helping you feel fuller and energized.
8. Don’t Toss Those Banana Peels
Surprisingly, banana peels are “made up of 71% to 83% fiber,” according to Delish. Lisa Mastela, CEO of Bumpin Blends, shares that “smoothies are the ultimate way to sneak more fiber into your diet.” She recommends blending about a quarter of a clean banana peel into your smoothie—no taste, all benefit.
As Catholics striving to live with purpose and care, making small dietary changes can be a tangible way to glorify God in our bodies. Whether you’re feeding your family or fueling yourself for ministry, each fiber-rich choice is a step toward better health and more faithful stewardship.
