Don’t Skip This Important Nutrient During the Holidays

How we eat during the holidays can be much different than what we normally eat the rest of the year. One big change during this season? Your fiber intake may take a hit. Consuming enough dietary fiber daily supports your health in many ways, so check out these dietitian-approved tips for eating more fiber during the holiday season. 

Health Benefits of Fiber

Dietary fiber offers many health benefits. “A diet that includes plenty of fiber from fruits, vegetables, whole grains, beans, nuts and seeds is associated with a lower risk of diabetes, heart disease, immune disorders and some types of cancer,” says Sheri Gaw, RDN, CDCES, a registered dietitian and spokesperson for Dietitian Insights.

Fiber does some remarkable work for the body. “Fiber acts as a broom sweeping through the system to help keep us regular and remove waste products. It can even help remove cholesterol from being absorbed to improve heart health,” says Rhyan Geiger, RDN, a Phoenix-based dietitian. Fiber-rich foods also take longer to digest, increasing feelings of fullness and supporting stable blood sugar levels, which may support a healthy weight.

If you have type 2 diabetes, prediabetes or blood sugar concerns, prioritizing fiber can help support healthy blood sugar levels. Fiber is digested slowly, which helps promote a more stable blood sugar response and limits extreme high and low blood sugar levels. Named our No. 1 nutrient for better blood sugar levels, fiber is a nutrient worth focusing on eating more of this holiday season and throughout the year. Check out our dietitian-approved tips for eating more of this important nutrient.  

6 Ways to Eat More Fiber During the Holidays

1. Start Early in the Day

Julia Stevens, M.P.H., RDN, registered dietitian with Active Nutrition, recommends starting the day with a fiber-packed breakfast. “It’s hard to catch up on your fiber later in the day,” she says. “I recommend adding a tablespoon of chia seeds to breakfast. Mix it into your oatmeal, overnight oats, yogurt or a smoothie to boost that fiber and get you started on the right foot,” Stevens adds. One tablespoon of chia seeds has about 5 grams of fiber.

Another idea for a fiber-packed breakfast is to make an egg and veggie bake. “It is easy to make and can be prepared ahead so that your breakfast is ready to be warmed up in the microwave throughout the week. Add a variety of vegetables to get in more fiber,” says Kate Reeder, M.C.N., RDN, a registered dietitian. Check out these make-ahead muffin-tin egg recipes for easy mornings.

2. Use Fruits in Desserts

Fruit is a sweet treat and an excellent source of fiber. That’s why Lilian Shepherd, RD, CDCES, a registered dietitian and certified diabetes educator, suggests choosing dessert recipes packed with fruit. Berries with whipped cream is one dessert she recommends. You can also make this Quick Mixed Berry Topping to serve over Greek yogurt.

One of our favorites is this crowd-pleasing Pear Cobbler. Cinnamon, ginger and cardamom give this pear cobbler a sophisticated twist for a quick and easy homemade dessert. Plus it has 6 grams of fiber per slice. 

3. Add Almonds

“One strategy to increase fiber intake during the holidays is by preparing dishes with almonds,” says Patricia Kolesa, M.S., RDN, founder of Dietitian Dish. “Almonds can be easily added as part of a charcuterie board or cheese plate as an appetizer, blended into an almond butter spread or used in desserts like cookies and clusters,” Kolesa adds.

A 1-ounce serving of almonds has about 3.5 grams of fiber. Our Green Beans Amandine is an updated take on traditional green beans and almonds, plus it packs 4 grams of fiber per 1-cup serving.

4. Give Vegetables a Starring Role

Instead of having vegetable sides for your holiday spread, make them the star of the show. Shepherd suggests combining roasted Brussels sprouts and squash, like in our Roasted Brussels Sprout & Butternut Squash Salad. All of the vegetables are roasted in the same pan, so this recipe is easy to prepare, and it tastes great warm or at room temperature so it’s perfect for holiday buffet tables and potlucks. Cranberries add a sweet-tart edge, while the maple-tahini dressing provides creaminess. One serving (1¼ cups) has 9 grams of fiber.

Check out these Vegetarian Holiday Main Dish Recipes for more inspiration. 

5. Eat More Chilis, Stews and Soups

Enjoying more soups, stews and chilis during the holiday season is a simple and satisfying way to boost your fiber intake. “Packed with fiber-rich ingredients like beans, lentils, vegetables and whole grains, these hearty dishes help you stay fuller longer while supporting digestive health,” says Shepherd. Find some inspiration with our 17 Anti-Inflammatory Soups That Are Packed with Fiber.

6. Eat Consistently Throughout the Day

Many people skip meals and snacks around the holidays to “save up” for the meals they’ll enjoy later, but this can be more harmful than helpful. Not only does it interfere with your fiber intake, but meal skipping may also lead to headaches, irritability and overeating later in the day.

Eat regularly and prioritize fiber and protein as usual. Eating consistently while consciously choosing high-fiber foods will help you eat more fiber during the holidays. It also keeps blood sugar levels stable and increases feelings of fullness, helping to prevent overeating later in the day. 

The Bottom Line

Eating enough fiber during the holiday season is important for overall health, including digestion, blood sugar management and heart health. To eat more fiber during the holidays, make simple adjustments like starting your day with a fiber-packed breakfast, adding more fruits and vegetables to meals and enjoying fiber-packed soups, stews and chilis. Keep fiber-rich foods front and center on your plate so you can be your best self during one of the busiest times of the year.