Adequate fiber intake is one of the most important ingredients to a weight loss diet. This nutrient aids digestion, helps you feel full, maintains blood sugar levels, and can prevent cravings. But many of us find it difficult to include enough fiber in our diets, because it really is so filling!

To keep your digestive system running smoothly, and help with weight loss, try these seven methods of sneaking more fiber into your meals.

Substitute avocado for dessert. The creamy texture of avocados makes it a perfect candidate for making homemade, healthy ice cream and popsicles. Plus, an avocado packs 12 grams of fiber and other healthy nutrients.

Choose whole grains. If you’re going to eat grain products, opt for whole grains over white flour. They’re higher in both protein and fiber.

Add a little spinach. Spinach is highly nutritious, and contains plenty of fiber. And since it has a mild flavor, it’s simple to add a little spinach to various meals without even noticing it. Toss a handful of leaves into smoothies or soups, scramble some into your eggs, or use it in place of lettuce on sandwiches.

Snack on popcorn. Put down the chip bag and opt for popcorn instead. One cup contains 12 grams of fiber, but only 32 calories (assuming you lay off the butter). It makes a great crunchy, salty snack that is actually healthy compared to chips.

Sneak some chickpeas into your baked goods. Chickpea flour is a terrific gluten-free alternative, and it contains a pretty decent amount of fiber. Try it in pancakes, muffins, and other baked goods to up your fiber intake a bit.

“Bread” your food with oats or nuts. Rather than using breadcrumbs, coat meat or veggies with oats or crushed nuts. Both options contain more fiber than breadcrumbs, and you will be surprised at how tasty they are!

Sneak beans into your meals. Black beans, for example, are high in fiber and also quite versatile. Toss some black beans into a southwest salad, add them to quesadillas or soups, or mix them in with rice for a tasty side dish.

These are just some sneaky ways to get more fiber into your diet. For more expert dietary advice tailored to your specific weight loss goals, schedule an appointment with us. We’ll review your progress so far, and help you put together a plan to achieve your goals.