5 Five Ways to Add Fiber to Recipes

An easy recipe swap for quick fiber gain is whole wheat flour in place of white, all-purpose flour. Pie crust, bread and delicate baked goods need extra care to make them whole wheat. Other recipes, like certain muffins and cookies, do very well with even complete substitutions of whole wheat flour for white flour.

The best way to start using whole wheat flour is to search for recipes that already use it. Some online recipe sites let you search by ingredient, allowing you to find recipes that contain whole wheat flour.

Otherwise, simply take your favorite cookie, muffin, pancake, waffle or scone recipe and substitute 1/4 of the white flour with whole wheat flour. For example, in place of two cups of all-purpose flour, use 1 1/2 cups all-purpose flour and 1/2 cup whole wheat flour. If you enjoy the result, increase the substitution next time to 1/2 or use all whole wheat flour.

The fiber benefit of using whole wheat flour is great. One cup of whole wheat flour contains about 14 grams of fiber. White flour? Less than 3 grams per cup.

assortment of fresh baked breads
Freshly baked bread loaves. (Image: martince2/iStock/Getty Images)

An easy recipe swap for quick fiber gain is whole wheat flour in place of white, all-purpose flour. Pie crust, bread and delicate baked goods need extra care to make them whole wheat. Other recipes, like certain muffins and cookies, do very well with even complete substitutions of whole wheat flour for white flour.

The best way to start using whole wheat flour is to search for recipes that already use it. Some online recipe sites let you search by ingredient, allowing you to find recipes that contain whole wheat flour.

Otherwise, simply take your favorite cookie, muffin, pancake, waffle or scone recipe and substitute 1/4 of the white flour with whole wheat flour. For example, in place of two cups of all-purpose flour, use 1 1/2 cups all-purpose flour and 1/2 cup whole wheat flour. If you enjoy the result, increase the substitution next time to 1/2 or use all whole wheat flour.

The fiber benefit of using whole wheat flour is great. One cup of whole wheat flour contains about 14 grams of fiber. White flour? Less than 3 grams per cup.

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