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"&amp;lt;p&amp;gt;Substitute whole wheat flour in just about any recipe calling for white flour such as cookies, pancakes, waffles, quick breads, muffins, and more.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Side benefit: Not only will you get more fiber, whole wheat flour is a good source of B vitamins and folate.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Add oats to baked goods such as muffins or cookies, to smoothies, or make your own granola.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Side benefit: Oats are good source of magnesium.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Mash a banana into &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-make-a-basic-smoothie-2506858&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;smoothies&amp;lt;/a&amp;gt;, oatmeal, on top of cereal or yogurt, and include in muffin mix. One medium banana adds about 3 grams of fiber.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Side benefit: Banana is a good source of potassium.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Dried fruit contains the fiber of regular fruit in a more concentrated version. Add dried fruit to trail mix, on top of whole grain cereal, stir into oatmeal or other hot cereal, or sneak into baked goods like cookies and quick breads.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;A side benefit: Raisins are a good source of iron.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Flaxmeal and flax seeds are a great source of fiber, and they are easy to add to recipes! Mix them into hot cereal, yogurt, and puddings. Toss them into the blender with your smoothie fixings. Add to recipes for baked goods such as cookies, granola bars, muffins and quick breads.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Side benefit: Flax is a &amp;lt;a href=&amp;quot;https://www.verywell.com/fish-oil-supplement-allergy-1323896&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;good source of omega 3 fatty acids&amp;lt;/a&amp;gt;.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Nuts are a versatile source of fiber. From adding them to Asian dishes and salads to mixing them into quick breads and cookie dough, nuts are a quick and easy way to add fiber.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Side benefit: Nuts are a good source of healthy fats.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Mix these into fruit or a green salad, pile onto a bowl of hot or cold cereal, and stir into pancake or muffin batter to boost fiber. Be sure to leave the skin on!&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Side benefit: Chopped fruit is a good source of vitamin C.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Shred this veggie powerhouse into quick breads, muffins, and pancakes.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Side benefit: Zucchini hold moisture and add a nice texture to baked goods.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;The obvious way to get boost fiber with vegetables is to leave the skin on and pack them into as many dishes as you can. Try to infuse vegetables into casseroles such as lasagna or macaroni and cheese; add them to salads such as chicken or tuna salad; and top pizzas and sandwiches with a variety of veggies.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Side benefit: Most vegetables are a good source of vitamin A.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Sweet peas, edamame, and berries are all easy to find in the freezer aisle and are an easy way to add a source of fiber to your entrees. Stir in frozen peas to stews and pasta; toss shelled edamame into salads and other grains such as quinoa; mix frozen berries into batters and smoothies.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Side benefit: These foods contain a myriad of nutrients but also boost the color of your entrees.&amp;lt;/p&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
<https://www.verywell.com/ways-to-increase-fiber-content-of-recipes-1324310>