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.

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.

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 are one dessert she recommends. You can also make a berry mix to serve over Greek yogurt.

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.

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. Roast all of the vegetables in the same pan, which makes it easy to prepare and perfect for holiday buffet tables and potlucks. Cranberries can add a sweet-tart edge.

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.

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.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

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