Sparkle After 50

Simple Strategies to Add More Fiber and Hydration Without the Overwhelm

We know that fiber is far more than a trend. It’s one of the most researched and respected keys to supporting heart health. It also aids digestion, blood sugar balance, and sustained energy. But adding more fiber isn’t just about choosing the “right” foods. It’s about creating habits that actually stick.

That’s where this guide comes in.

You’ll find a curated list of high-fiber foods and hydrating options below. These are paired with simple strategies. They help you incorporate them into your daily routine without feeling like you’ve added another item to your to-do list. One of our favorite techniques is habit stacking. This means you build new wellness habits into things you already do every day. Think of it as layering your self-care into your life, so it feels natural, not forced.

Let’s make feeling good your new normal—one small shift at a time. To get started, focus on incorporating whole, minimally processed foods that provide both soluble and insoluble fiber. Here are some excellent options to include in your daily meals:

Aim for whole, minimally processed options. These foods are rich in both soluble and insoluble fiber:

• Vegetables: Broccoli, carrots, sweet potatoes (with skin), brussels sprouts, spinach, kale
• Legumes: Lentils, black beans, chickpeas, split peas, edamame
• Fruits: Apples (with skin), pears, raspberries, bananas, prunes, oranges
• Whole grains: Oats, quinoa, brown rice, whole wheat bread or pasta, bulgur
• Seeds and nuts: Chia seeds, flaxseeds, almonds, sunflower seeds, walnuts
• Others: Popcorn (air-popped), avocado

These water-rich foods help fiber move through your digestive system more efficiently:

• Cucumbers
• Lettuce, spinach, and mixed greens
• Watermelon, cantaloupe, strawberries
• Zucchini, celery, tomatoes
• Citrus fruits like oranges and grapefruit
• Bell peppers
• Soups and broths (especially veggie-based)

Habit stacking involves pairing a new habit with something you already do. Here’s how to weave fiber and hydration naturally into your daily meals:

(Breakfast)

Existing habit: Making coffee or tea
Stack with:

• A small glass of water before your caffeine
• Add: A bowl of oatmeal topped with chia seeds, sliced banana, and a spoonful of almond butter
• Optional: Add berries and a splash of plant-based milk or Greek yogurt
• Hydration bonus: Watermelon or orange slices on the side

Tip: Prep overnight oats in mason jars to grab and go.

(Lunch)

Existing habit: Checking your phone or calendar before eating
Stack with:

• A 12–16 oz. glass of water before or during your meal
• Add: A whole grain wrap or bowl with quinoa, black beans, roasted vegetables, and avocado
• Side: Raw veggie sticks like cucumber, bell pepper, or celery
• Hydration bonus: Add a fruit-infused water bottle with citrus and mint

Tip: Make large batches of grain bowls or bean salads at the start of the week to rotate in.

As pictured, this vibrant and nourishing bowl features a cooling Raw Vegan Tomato Soup paired with warm, savory High-Protein, High-Fiber Lentil Flatbread. Together, they make a refreshing yet grounding meal perfect for light lunches or early dinners, especially when you’re aiming to keep it clean, simple, and nutrient-dense.

Affiliate Disclosure – Sparkle After 50:
As an Amazon Associate, I earn from qualifying purchases — at no additional cost to you. We only share products we trust and recommend to support your health, wellness, and self-care journey. © 2025 Sparkle After 50. All rights reserved.

Raw Vegan Tomato Soup

This simple raw tomato soup is creamy, sweet, and tangy with a hint of heat and depth from sun-dried tomatoes. It’s blended smoothly and served at room temperature or slightly warmed (still raw if kept under 118°F for about 4 minutes). A reliable high-speed blender, like this one, makes it effortless to get that velvety, restaurant-style texture, ready for a sprinkle of seasoning and a topping of diced avocado or Everything Bagel Seasoning if you like a little crunch.

Ingredients:

• 4–5 ripe tomatoes, chopped
• 4–6 sun-dried tomatoes (soaked if dry, oil-packed is fine)
• Pinch of sea salt
• Freshly ground black pepper to taste
• 1/4 tsp crushed red pepper flakes (or more for a kick)
• Optional: chopped fresh avocado for garnish
• Optional: seasoning blend such as “everything bagel” on top

Instructions:

1. Add all ingredients (except avocado and toppings) to a high-speed blender.
2. Blend until completely smooth and creamy (About 3-4 minutes).
3. Taste and adjust salt or spice levels.
4. Pour into a serving bowl, top with bagel seasoning and chopped avocado if using.
5. Serve immediately with lentil flatbread.

High-Protein, High-Fiber Lentil Flatbread (Not Raw)

Though not raw, this minimal-ingredient flatbread is the perfect complement to the soup. It’s made from red lentils and water. It is pan-fried for a slightly crisp texture. It is naturally packed with plant-based protein and fiber.

Ingredients:

• 1 cup red lentils (soaked at least 3 hours or overnight)
• 1 cup water (more or less depending on consistency)
• Optional seasonings: bagel seasoning, garlic powder, cumin, or herbs

Instructions:

1. Drain soaked lentils and add them to a high-speed blender with water.
2. Blend until smooth, like a thin pancake batter.
3. Heat a nonstick skillet over medium heat (no oil needed).
4. Pour batter into pan to form a circle or oval flatbread.
5. Cook until bubbles form and edges lift, flip and cook the other side.
6. Sprinkle with bagel seasoning or desired spices while hot.

Tip: These flatbreads are best warm and can be stored in the fridge for 2–3 days. You can reheat or enjoy cold as a wrap. Also, you can freeze for later.

This duo is balanced, hydrating, and energizing, plant-based eating both easy and deeply satisfying.

(Dinner)

Existing habit: Watching the news, streaming shows, or prepping dinner
Stack with:

• Drinking a full glass of water while cooking
• Add: A hearty vegetable soup, baked sweet potato, lentils (lentils are both high in fiber and an excellent source of plant-based protein, making them a powerhouse food for nutrient-dense meals), or stir-fry with brown rice and leafy greens
• Salad side: Include water-rich veggies like lettuce, tomatoes, and cucumbers
• Dessert alternative: Berries with a sprinkle of ground flaxseed or chia

Tip: Use a large salad bowl as your base and build your meal around it a few times per week.

Fiber-packed snacks:

• Apple slices with peanut butter
• Almonds, nuts, and dried fruit
• Air-popped popcorn
• Edamame sprinkled with sea salt
• Greek yogurt with berries and chia seeds

Affiliate Disclosure – Sparkle After 50:
As an Amazon Associate, I earn from qualifying purchases — at no additional cost to you. We only share products we trust and recommend to support your health, wellness, and self-care journey. © 2025 Sparkle After 50. All rights reserved.

Keep a reusable water bottle nearby and sip regularly—don’t wait until you’re thirsty. Having a beautiful, practical bottle makes it so much easier to stay consistent. Two Sparkle-approved favorites are a filtering water bottle that keeps every sip fresh and clean, and a purple sparkling water bottle that feels like carrying a touch of joy throughout the day.

Fiber and water are crucial for long-term health. They improve digestion and reduce the risk of chronic disease. Making small, intentional changes can lead to meaningful improvements in how you feel every day. Gradually add high-fiber foods. Stay consistently hydrated through high water content foods and by drinking water. Think of it as an investment in your energy, your well-being, and your future vitality.