How To Pack More Fiber Into Your Diet

As nutrients go, fiber is a true MVP. Besides its famous work of getting things moving in your bowels, it’s also a major player in cardiovascular wellness, weight loss, and general digestive health. Eating enough fiber could even reduce your risk of certain cancers.

Though it’s technically indigestible, fiber gets a lot done in its brief time in your body. Trouble is, most of us still don’t reach the suggested daily targets. According to some stats, a whopping 95 percent of American adults and children fall short of recommended amounts. (For the record, those recommended amounts are 38 grams per day for men or 25 grams per day for women, or 14 grams per 1,000 calories consumed.)

It’s easy to understand why so many of us aren’t winning the fiber wars. Despite today’s social media hype around fibermaxxing, this nutrient isn’t exactly sexy. (You’re not alone if you still associate it with Grandma’s bran muffins or cardboard-like crackers.) That’s why we’ve tapped GI-focused dietitians to share their easiest, tastiest suggestions for getting more fiber into your meals and snacks.

• ABOUT OUR EXPERTS: Ashley Oswald, R.D.N., I.F.N.C.P., C.L.T., L.D., is a registered dietitian and creator of the Oswald Digestive Clinic. Kaytee Hadley, M.S., R.D.N., I.F.M.C.P., “The Anti-IBS Dietitian,” is a registered dietitian and founder of Holistic Health and Wellness.

Get More Fiber at Breakfast

If you’re going to reach your daily fiber target, you’ll likely want to start your efforts with the first meal of the day. Fortunately, there are all sorts of ways to go about it.

Registered dietitian Ashley Oswald, R.D.N., I.F.N.C.P., C.L.T., L.D., of the Oswald Digestive Clinic, suggests an omelet mixed with your favorite veggies. (Sweet potatoes, artichokes, and kale are all high-fiber choices.) Simply sauté your vegetables until tender before adding your eggs. Or, skip cooking altogether by pairing pre-made hard-boiled eggs with fiber-rich fruit, like berries.

Whole grains are always an option at breakfast, too. Batch-bake whole wheat muffins for a pull-from-the-freezer timesaver on busy mornings. Or, make a bowl of oatmeal with quick-cooking oats. They offer four grams of fiber per cooked cup—and that’s before you add toppings like banana, chopped nuts, or flaxseed.

Read More: How to Stoke Sluggish Digestion

Not feeling it with traditional American breakfasts? “I encourage people to think outside of the box!” says Oswald. Perhaps you try cuisine from another culture. “Opt for a Middle Eastern breakfast of Shakshuka (eggs packed in spiced tomato and pepper sauce, typically made with onions, garlic, tomatoes, and bell peppers),” she suggests. 

Or, go further off the beaten path by filling your bowl with something you wouldn’t normally consider a breakfast food. “In some parts of the world, it is common to have soup for breakfast (and there are often fiber-rich vegetables in soup),” she adds. Don’t worry what it looks like; your high-fiber breakfast is up to you.

Get More Fiber at Lunch

No need to overcomplicate things to get your fiber fill at lunch! “Ask yourself: How can I simply add more plants to this meal?” suggests registered dietitian Kaytee Hadley, M.S., R.D.N., I.F.M.C.P., “The Anti-IBS Dietitian” and founder of Holistic Health and Wellness. “Toss a handful of greens and tomato into your sandwich or wrap, mix lentils or beans to soups and grain bowls, or sprinkle seeds like hemp or chia onto salads.”

Read More: How to Prep Beans, Greens, and Grains for Better Digestion and Nutrient Absorption

While you’re at it, give your usual sandwich a fiber glow-up by choosing whole-grain bread, Hadley says. (Look for “whole wheat” as the first ingredient.) You’ll not only get a fiber boost, but an extra punch of protein, too. Of course, you can always round out your meal with higher-fiber sides like air-popped popcorn, fruit salad, or black bean relish.

Get More Fiber at Dinner

Dinner is the meal when most of us take in the most calories. Think of it as an opportunity to get the most fiber, too! 

While we’re on the grain train, a simple way to boost your dinner’s fiber content is to make all of your grains whole. “Swap white rice or pasta for whole grain versions like brown rice or whole wheat pasta,” Hadley suggests. While one cup of cooked refined grain pasta contains just 2.5 grams of fiber, a cup of cooked whole grain pasta offers 5.5 grams.

Otherwise, make sure vegetables take center stage. “Fill at least half of your plate with colorful veggies, whether raw, roasted, sautéed, or even tossed into sauces,” says Hadley. 

In addition to doing your wallet a favor, going meat-free a couple of nights per week can also help you meet your fiber needs. Pulses—a botanical category that includes beans, lentils, and peas—are a veritable fiber-palooza. And they just so happen to make great meat substitutes. “Try using beans or lentils in place of meat in tacos, soups, or grain bowls for extra fiber and plant-based protein,” Hadley recommends.

Get More Fiber at Snack Time

Snack foods are notoriously low in fiber (and many other nutrients, for that matter), but your between-meal eats can actually go a long way towards your fiber goals with a little planning. The key here is to swap out packaged stuff for light bites made of whole foods, Oswald and Hadley agree.

A few of their favorite between-meal noshes include:

• Guacamole with bell pepper slices
• Ants on a log (celery sticks topped with nut or sunflower seed butter and raisins)
• Hummus and vegetable sticks
• Mixed nuts
• Crispy roasted chickpeas or edamame
• Fruit like apples or pears with a schmear of nut butter or yogurt

Get More Fiber From Supplements 

Sometimes, despite best efforts, your fiber intake could still use a leg up. That’s where supplements come in. “Fiber supplements can help fill gaps, but it’s important to choose the right type for your gut and goals,” says Hadley. “Psyllium husk, for example, supports regularity and heart health.”

If you struggle to get enough fiber down the hatch, your doctor or dietitian can help you choose the best fiber supplement for your health goals. Typically in the form of flavorless powders, fiber supplements are easy to incorporate into any part of your day. Blend them up into fruity smoothies at breakfast, stir them into dips like guac and hummus, or add them to soups and stews.

Read More: Should You Take a Fiber Supplement?

Often, fiber supplements offer about as much of the nutrient as a serving of high-fiber foods. Many products contain somewhere around six grams per serving, Oswald notes. “To eat this in food, you simply would have to include around 3/4 cup of raspberries or blackberries, or 1.5 tablespoons of chia seeds.” Adding these or other high-fiber foods might yield similar results with the benefit of providing other nutrients (and tasting delicious).