Ashlee Wright, MDA, RD, LD/N Outpatient Registered Dietitian Orlando Health

Overhauling your diet sounds daunting, right? But small tweaks can make a lasting difference in your health and nutrition. These five changes — plus tips on how to achieve them — can help you score quick improvements in how you feel and give you the confidence to try for even bigger changes over time.

Eat More Fiber

If you’re only going to try one thing on this list, make it adding more fiber — it’s easier than you think. Look at a list of high-fiber foods — odds are, you’ll find things there that you already love (for example raspberries and blackberries, which each pack 8 grams of fiber per cup). Increasing fruits and veggies you already like is as simple as adding them to your grocery list more frequently.

Why does fiber matter? It’s often associated with improved digestion — a big plus for anybody who has issues there — but it also helps with blood-sugar control and weight management. A lot of fiber-rich food is also rich in prebiotics, which helps to feed the “good” bacteria in our gut. A word of caution: Go slowly. The goal is 25 grams of fiber a day — most Americans don’t get anywhere near that, and if you add that much in a hurry you may feel bloated and uncomfortable while your body adjusts. Instead aim to add about 5 grams a week until you reach the recommended amount.

Easy ways to start: Switch from white bread or pasta to whole wheat. For picky eaters, try the middle ground of breads and pastas with fiber added that don’t taste quite so wheaty.

Drink More Water

We know, we know — many people don’t like the taste of water. But being wellhydrated improves brain and digestive function, maintains your skin’s elasticity and keeps blood sugar better controlled (because it makes your blood more dilute and the sugars less concentrated than if you are dehydrated). You don’t have to guzzle from a jug — refilling a small cup multiple times a day can seem more doable at first. Try a bottle with a built-in infuser where you can add fresh fruit to flavor the water.

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