You don’t have to stuff yourself with whole fruit, beans and lentils to easily get 25 grams of fiber in your daily diet.

The solution is SO simple you won’t believe it.

Are you struggling to get at least 25 to 30 grams of fiber every single day?

It’s incredibly difficult to average 25, let alone 30, grams of fiber a day without putting some good effort into it.

Even a vegetarian may often come up short unless they diligently keep track.

Well guess what: There’s a solution to this problem.

Easily Average 30 Grams of Fiber Every Day

The trick is to use chia seeds and flaxseeds – preferably in ground or powder form (this form absorbs better into the body).

One tablespoon of ground chia seeds = 4 g fiber.

Two tablespoons of ground flaxseeds = 3 g or almost 4 g fiber (depending on brand).

Before you begin shaking your head because this doesn’t sound like a lot, this isn’t about sprinkling the seeds on food.

The trick is to hide multiple tablespoons in a fruit or vegetable based drink!

Using a Juicer

The first way to employ this clever trick is to put one level tablespoon of chia powder AND one level tablespoon of ground flaxseed into an empty eight ounce glass. Repeat with a second glass. That’s 11 g fiber right there!

Now juice some fresh fruit and/or vegetables (e.g., apples, carrots, celery, spinach, beets, cucumbers, tomatoes, grapes) into the first glass.

Mix very well – really well, because when liquid is added to chia powder, it turns into a thick goop.

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Now chug. I’ll be honest: It’ll be challenging to get this down if you sip it or take only a few gulps at a time.

Take a deep breath (mouth closed so you don’t swallow air), then chug away. In one breath, you should be able to swallow almost the entire eight ounces.

I say “almost” because there will be leftover goopy clumps of the chia powder.

Add water or more juice and mix well, then gulp, but don’t add any more water or juice than you absolutely have to, to get the clumps down.

If you can’t tolerate the taste, immediately eat a piece of celery, carrot, a grape, an almond, etc., to mask the taste.

Repeat this process with the second glass.

Since the juice is extracted from the produce, leaving behind its pulp, the juice will NOT contain fiber.

Go from 11 Grams Fiber to 30

You’ll need a Nutribullet or Nutri Ninja machine to pulverize any kind of fruit or vegetable.

One cup of berries has 3 g fiber. Put two cups of berries (or apple or other fibrous fruit) into the machine, add water to the maximum amount and pulverize.

I count to 90 seconds to ensure that the result is a smooth liquid rather than lumpy.

There will be a lot of thick liquid. Add two tablespoons of ground flaxseed. Do NOT add chia seeds because the liquid will already be thick.

The liquid will be easy to drink if it has only the flaxseeds. The Nutri smoothie will provide about 9 g fiber.

Add that to the 11 and you now have 20 g fiber.

The remaining 10 grams can easily be accumulated by eating one or more of the following:  whole fruit, potatoes, beans, rice, oats, lentils, barley, whole grain bread and bran cereal.

You can see how the total for your day can easily hit 30 grams.

But how can anyone get down SO MUCH juice?

For juice that’s been extracted, it must be consumed within 15 minutes to maximize the antioxidant effect. This is very doable.

You can also add the juice from the Nutri machine (create the Nutri blend first), rather than adding water or more newly extracted juice, to the remaining extracted juice that has leftover chia seed clumps.

This way you’re cleverly using up the thicker juice to help get the goopy clumps down.

Once the extracted juice is finished, you can consume the Nutri juice at your leisure, sipping or chugging it throughout the day. However, the sooner you finish it, the sooner you’ll void all of the related urine.

I like to finish it off within three hours.

This “get a ton of fiber every day” operation should be done EARLY in the day.

Another Clever Way to Sneak in Fiber

Do you consume protein drinks after workouts?

I’ve found that three-quarters scoop of protein powder (never mind the instruction to use a full scoop), plus two tbs. flaxseed and half a tbs. chia seed (which contain protein) is quite drinkable, when the following is also added: six to eight ounces of extracted or bottled juice (I use pomegranate) plus enough water to fill a 16 ounce glass.

If this is done in addition to the extraction and Nutri operation – and without other fibrous foods — you will have consumed 27 g fiber.

This leaves you with just 3 g to fulfill your quota. This can be a banana or a boiled potato, for instance.

Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness she trained clients of all ages for fat loss, muscle building, fitness and improved health.