If you’re trying to eat more fiber, you don’t always have to completely change what you’re eating. Sometimes, you can simply add a high-fiber ingredient to something you already have every day.

Today, I’m adding basil seeds to my latte for an easy fiber boost. ☕️🌱

What Are Basil Seeds?

Basil seeds, also called sabja or tukmaria seeds, come from the basil plant. They’re tiny black seeds that are naturally rich in fiber.

When they come into contact with water, they develop a gel-like coating, similar to chia seeds.

Should You Hydrate Them First?

Yes, it’s best to hydrate basil seeds before consuming them. Especially if you’re new. I personally didn’t hydrate them beforehand because basil seeds hydrate pretty quickly once they’re added to liquid, especially compared to chia seeds.

If it’s your first time having them, definitely hydrate first.

Soak them in water (or milk) for about 5–10 minutes, until they swell and develop their gel-like coating. Then you can add them to your latte, smoothie, yogurt, or other foods.

This is especially important when you’re using them specifically as a concentrated source of fiber. And if you’re increasing your fiber intake, make sure you’re also drinking enough fluids/water throughout the day.

What I Used

• double espresso shot

• soy milk (underrated plant milk, love it!)

• sweetener of choice ( I used honey)

• pinch of salt

• 2 tbsp of basil seeds

If you love boba or just love having fun textures in your drinks, then you’ll love this!

Depending on the amount and brand you use, basil seeds will provide a crazy fiber boost. My serving adds around 15g of fiber to my latte. If it’s your first time trying, start with 1 tbsp.

Click Here for the Basil Seeds I Use

Disclosure: Some links in this post are affiliate links, which means I may earn a small commission if you purchase through my link, at no additional cost to you.

Fiber Tip

Instead of trying to completely overhaul your diet, look at the foods you already eat and ask:

“How can I add more fiber to this?”

Small additions throughout the day can make reaching your fiber goal much easier.

Notes:

• This makes A LOT of curry. So definitely halve this recipe if this is your first time trying it out.

• Beans are flexible:

  Use whatever beans you have (chickpeas, lentils, white beans). The fiber count will vary slightly. I used dried beans, but you are welcome to use canned!

• Curry paste heat varies:
  Spice level depends on the brand—start with less and adjust to taste.

• Making Plant-Based:

  This is super easy to make vegan or vegetarian! Use veggie broth instead of chicken and just don’t add any chicken. The mushrooms add the perfect texture. Also avoid the fish sauce.

• Chicken timing note:
  Adding chicken at the beginning allows it to simmer longer and infuse the broth with flavor. Adding it later (as done in the video) keeps the chicken more tender and prevents overcooking while the vegetables soften first. Both methods work.

  Thanks for reading Fiber Made Easy! Share with anyone who needs more fiber in their life.

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Here are the 5 non-negotiables I have at all times to make getting more fiber easy.

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1. Frozen Berries

Frozen Berries (1 Cup)

• Fiber: ~5-8g (raspberries highest)

• Calories: ~70-90

• Key Nutrients: Vitamin C, Polyphenols, Manganese

• Fiber Type: Soluble + Insoluble

I am in loooove with frozen berries! First, they are so easy to add to EVERYTHING. Add to smoothies, of course, oats, and chia seed pudding. I also have them alone as a snack quite regularly. Plus, when they are frozen, they are picked at peak ripeness, so all those great nutrients are preserved. This is your sign to always keep a bag in the freezer for an easy fiber and nutrient powerhouse.

2. Chia Seeds

Chia Seeds (2 Tbsp)

• Fiber: 8-10g

• Calories: ~140

• Key Nutrients: Omega-3s, Calcium, Magnesium

• Fiber Type: Mostly Soluble

Once you discover chia seeds, there’s no going back. These things are so easy to incorporate into so many meals. Since they absorb so much liquid, make sure to soak them before eating or drink plenty of water. I love to add it to yogurt, cereal, and jelly. The opportunities are endless.

Pro Tip: Grinding chia seeds breaks that harder outer shell, so it’s easier for your body to absorb all the nutrients! Try it out! I just use a normal coffee bean grinder.

3. Beans (Duhhh)

Beans (1/2 cup cooked)

• Fiber: ~6-9 g (varies by type)

• Calories: ~100-130

• Key Nutrients: Folate, Potassium, Iron

• Fiber Type: Soluble + Insoluble

It’s difficult to do high fiber without beans! Beans have one of the best fiber-to-calorie ratios out there. If you just eat a cup a day, that’s already 15 g of fiber right there. I add it to salads, soups, chilis, and even eggs for breakfast. Be creative, because trust me, beans go with everything.

4. Oat Bran

Oat Bran (1/3 Cup Dry)

• Fiber: 7g

• Calories: ~100-130

• Key Nutrients: Magnesium, Iron, B Vitamins

• Fiber Type: Soluble

Oatmeal is a solid fiber food, but something about oat bran has my heart. If you don’t like the texture of regular oats, try this.

If you didn’t know, oat bran is made up of only the outer shell of the oat groat seeds. Versus regular rolled oats, for example, the entire oat groat is in flattened form. The shell has more protein, fiber, and nutrients!

You can add them to your regular oats for a creamier texture. I add them to my black bean brownies, etc. You can also use them for thickening smoothies.

5. Lentils

Lentils (1/2cup Cooked)

• Fiber: ~7-9g

• Calories: ~100-120

• Key Nutrients: Folate, Iron, Magnesium, Potassium

• Fiber Type: Soluble + Insoluble

If you’re eating beans, you might as well add lentils to the mix. I add them to my rice for some extra fiber AND protein. I also add them to salads or just make a small batch at the beginning of the week to last me a couple of days to add to everything. Also, there are so many standalone dishes that make lentils shine. Lentil curry is one of them that is fantastic.

Most Importantly: Eat the Rainbow!

It’s important to diversify and not worry too much about a number. Yes, getting your fiber is important, but it is also super beneficial to eat different things. All plant foods are important in their own way.

Spinach might not have a bunch of fiber, but it has a ton of other nutrients that are important.

All in all, don’t get stuck on a number. Even though there are foods that have more fiber than most, it doesn’t mean the other low-fiber foods don’t belong in your diet.

I hope this helped someone, and share this with anyone you think could benefit.

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This recipe is a must-try! Who doesn’t love a good brownie? I know brownies were never to be looked at as a health food BUT, these brownies come with extra fiber, iron, magnesium, protein. And they taste good?! Sign me up.

Please try this recipe at least once, then get back to me. Because I would not steer you wrong. Nothing is wrong with normal brownies, but they are mostly flour and sugar, while these are refined sugar-free, flour free, no eggs, fiber-filled, must I go on??

The thing I love about them is that the beans make a super fudge like texture that is amazing. Have anyone you know try these, and they will not even notice there are beans in there.

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Recipe

• 1 ½ cups cooked black beans (or 1 full can, drained + rinsed)

• 2 tbsp cocoa powder

• ½ cup oat bran (or quick oats)

• ¼ tsp salt

• ½ cup pure maple syrup

• ¼ cup coconut oil, melted

• 2 tsp vanilla extract

• ½ tsp baking powder

• ½ cup chocolate chips (save a little for sprinkling on top)

You will need a food processor or at least a blender to make sure the beans get nice and smooth.

Combine all ingredients EXCEPT the chocolate chips. Once mixed, stir in the chocolate chips and pour into a 8x8 pan.

Cook at 350 F for 15–18 mins and then let cool for at least 15 mins when done!

I originally got the recipe from ChocolateCoveredKatie, check out her website for a lot of healthy desserts! I subbed the quick oats for oat bran since I personally prefer them AND they come with a lil extra fiber and protein :)

Nutrition Info(Per 1 brownie) Makes 9-12 Servings

• Calories: ~160-180

• Protein: ~3.5 g

• Carbs: ~18 g

• Fiber: ~3 - 4g

• Sugar: ~10–12 g

• Fat: ~6-7 g

✨Common Swaps (Make it your way)

🥥 Oil Options

• Coconut oil → vegetable oil (1:1)

• Coconut oil → avocado oil (1:1)

• For lower fat: use 2 tbsp oil + 2–3 tbsp applesauce

  ---

🍯 Sweetener Options

• Maple syrup → honey (1:1)

• Maple syrup → agave (1:1)

• Maple syrup → date syrup (1:1)

• Lower sugar: ⅓ cup maple syrup + 2–3 tbsp applesauce

🌾 Dry Ingredient Swaps

• Oat bran → quick oats
  Fudgy with bran, cakier with oats

• Cocoa powder → cacao powder (same amount)

🍫 Mix-in Swaps

• Chocolate chips → chopped dark chocolate

• Chocolate chips → walnuts or pecans

• Chocolate chips → 2 tbsp cocoa nibs (lower sugar, higher fiber)

🫘 Bean Options (if someone doesn’t have black beans)

• Black beans → canned kidney beans (drained + rinsed)

• Black beans → canned pinto beans

• Black beans → white beans (will be lighter in color)

Let me know if you try it! :)

The one thing I love about this recipe is that it’s super easy to make and is perfect for those busy nights when you want something nourishing but also super quick!

Some Quick Cool Facts

• Lentils + Rice = a complete protein.

• Lentils bring soluble fiber - great for digestion & cholesterol.

• Don’t want white rice? Use brown or basmati for extra insoluble fiber.

• Use light coconut milk if you want it less rich.

• Coconut rice is loved in Caribbean, South Indian, Sri Lankan and Thai cultures.

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INGREDIENTS

• ½ cup white rice

• ½ cup green lentils

• ½ cup coconut milk

• ¾ cup water or your choice of stock

• ½ teaspoon of chicken bouillon

Steps

1. Rinse lentils thoroughly until the water runs clear.

2. Soak lentils for at least 30 minutes (1 hour gives the best texture).

3. Rinse rice well to remove excess starch.

4. Add drained rice + soaked lentils to your pot or rice cooker.

5. Pour in coconut milk + water or stock (use enough liquid to match your rice cooker’s ratio).

6. Season with chicken bouillon, garlic powder, onion powder, curry powder, or any spices you like.

7. Stir once halfway through cooking to evenly distribute the coconut milk.

8. Let the rice cooker finish cooking, then fluff with a fork and serve.

This makes the perfect addition to any meal and is a great way to get some extra fiber in!

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If you don’t have a rice cooker, let me know and I can post a stovetop recipe :)

This was my entire nutrition motto for most of my life. Every time I ate something, I’d immediately start calculating, adding up the calories, weighing servings, figuring out what my “budget” looked like for the rest of the day. I genuinely believed that was what health and wellness were supposed to look like. And yes, it did work for keeping weight off… but something was missing.

I was hungry all the time.

I thought about food constantly

I had this weird, exhausting relationship with eating where numbers mattered more than how I actually felt.

And I remember thinking: Is this what the rest of my life is going to be? Am I going to have to keep a running total of calories in my head forever just to stay “healthy”?

What took me years to understand was this: just because something is low-calorie doesn’t mean it’s supportive of long-term health. “Fits into my calorie limit” doesn’t automatically mean “good for my body.”

For a long time, I assumed I was eating healthy enough. Then I went to my yearly physical and yeah, it wasn’t a good one. My labs came back showing borderline high cholesterol. I was deficient in multiple vitamins and minerals. I was constantly constipated, and dealing with GI symptoms I thought were “normal”

And the kicker?

At 27 years old, I was scheduled for my first colonoscopy.

That moment forced me to rethink what I believed health actually looked like.

I’ll never forget sitting in the doctor’s office afterward as they handed me a printout of high-fiber foods. I was honestly shocked. Fiber was never something I had ever considered. I only focused on two things: calories and protein. Fiber wasn’t even on my radar.

That printout was the catalyst.

It sent me down a rabbit hole, learning what fiber actually is, what is does, and how much we’re supposed to get. When I found out that 95% of Americans don’t get enough, I realized yeah, I’m absolutely one of them.

Once I realized how little fiber I was actually eating, I started making small changes. Nothing extreme, nothing overnight. I just began adding things in: a tablespoon of chia seeds here, some berries on the side, a handful of veggies at dinner. At first, it felt almost too simple, because I was so used to micromanaging numbers and restricting myself. Focusing on what to add instead of what to cut was a totally new feeling.

And this actually worked!

It took a couple of weeks for me to notice I wasn’t starving all the time. My cravings calmed down. I wasn’t thinking about food every two hours. My digestion started improving, and for the first time in my adult life, I felt full and satisfied without obsessing over calories.

The more I learned about fiber, the more everything clicked. It wasn’t just about “going to the bathroom” it connected everything: blood sugar, cholesterol, fullness, gut health, energy, inflammation, all the things I’ve been struggling with.

This honestly made me a little mad and frustrated. How come it took me this long to figure this out. Why did no one tell me this?? How did I go 27 years without understanding the basics of how my body works?

Fiber changed my relationship with food in a way calorie counting never could.

It helped me shift control to nourishment

From restriction to abundance

From “How little can I eat” to “How can I support my body today?”

This is why I talk about fiber so much now.

That’s why I created this page.

Because I know how confusing, overwhelming, and loud the nutrition space can be. And I also know how life-changing it can be once you start focusing on what actually supports your long-term health.

And if this helps even one person avoid the health scares, the deficiencies, or the colonoscopy wake-up call I had at 27? Then it’s worth sharing every day.

Definitely subscribe for more fiber tips, and recipes to make prioritizing fiber simple!

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