6 High-Fiber Ingredients Dietitians Recommend Adding to Your Salads

EatingWell • January 13, 2026 • health

Key Points:

Leafy salad greens like spring mix are low in fiber, providing about 1 gram per cup, which is insufficient to meet the daily recommended intake of 25 to 38 grams.
Dietitians recommend boosting salad fiber by adding toppings such as nuts and seeds (especially flaxseed and chia), legumes (beans and lentils), fresh fruits (raspberries, apples), avocado, cooked quinoa, and fiber-rich vegetables like broccoli and kale.
These fiber-rich additions not only enhance the fiber content but also improve the salad's texture, taste, and nutritional value by adding protein, healthy fats, and complex carbohydrates.
Increasing fiber intake through salads supports gut health by promoting regular bowel movements and a healthy microbiome, benefits heart health by