Fiber is having its moment. In fact, it is hard to turn anywhere these days without being reminded that we need to eat more of it. And I’m all for it… with a few caveats!
Why Fiber?
Fiber has many health benefits. It can help lower cholesterol, and positively impact our blood sugar. It can help us feel full longer and can keep digestion “regular” by making our stool large, soft, and easy to pass. And some fibers (prebiotics) serve as fuel for our gut microbiome.
How Much Do We Need?
Women are recommended to get about 25-30 grams per day and men about 35 grams per day. In reality, most Americans are consuming 12-15 grams. That is a huge gap!
Where is Fiber Hiding?
Fiber is found in fruits and vegetables, whole grains, legumes, nuts, and seeds. While there are different types of fibers (soluble and insoluble), and some foods have a higher concentration of one vs. the other, many foods have both types. If you consider these sources and reflect on your own eating patterns, do you think you are meeting the recommendation?
Why Do We Fall Short?
Many of us fall short because we are busy and rely on quick grab-and-go options. We may skip breakfast, grab a bar or a sandwich for lunch, and have a standard dinner where vegetables are not the star of the show. And with the recent focus on protein, high fiber foods like whole grains are often left out. Shopping for and preparing fruits, vegetables, and whole grains does take some effort, but there are lots of quick and easy ways to boost your fiber intake.
Small Changes Add Up
Ease into a more fiber-rich diet by focusing on one meal at a time. Once you’re in the habit of adding more fiber to that meal, move on to the next. For example:
- If you have toast and eggs in the morning, can you make a switch to whole wheat bread and add a piece of fruit on the side?
- If you start your day with a bowl of Greek yogurt, can you add some berries or sliced fruit along with some slivered almonds?
- At lunch, can you add some lettuce and sliced tomato to your sandwich or a side of raw veggies?
- Can you include pumpkin seeds as a crunchy topping on your salad or some canned chickpeas drained and rinsed?
- Can you commit to at least one serving of vegetables on your dinner plate?
- Can you put beans on the dinner menu once a week?
- Can you roast a big batch of root vegetables on the weekend to use throughout the week?
What 25–30 Grams of Fiber Can Look Like
| Meal | Food | Fiber (g) | Subtotal |
|---|---|---|---|
| Breakfast: Greek Yogurt Bowl | ¾ cup plain Greek yogurt (0 g) ½ cup raspberries (4 g) 2 Tbsp chia seeds (10 g) 2 Tbsp granola (2 g) | ~16 g | 16 g |
| Lunch Option A: Salad | 2 cups mixed greens (2 g) ½ cup chickpeas (6 g) ½ cup cherry tomatoes + cucumber (2 g) ¼ avocado (3 g) | ~13 g | 29 g (with breakfast) |
| Lunch Option B: Sandwich | 2 slices whole-grain bread (6 g) Lettuce + tomato (2 g) 1 apple (4 g) | ~12 g | 28 g (with breakfast) |
| Dinner (both options) | ½ cup brown rice (2 g) 1 cup broccoli (5 g) 4 oz salmon or chicken (0 g) | ~7 g | 35–36 g total |
What About Fiber Supplements?
Fiber supplements can be helpful in certain situations, but I recommend a food-first approach. Here’s why:
- Supplements generally provide just one type of fiber, while whole foods give a beneficial mix.
- They are more likely to cause GI discomfort (gas, bloating) or even constipation if increased too quickly.
- They lack the vitamins, minerals, phytonutrients, and antioxidants that come with fiber-rich foods.
- They can offer a false sense of security, and you may miss out on the chance to build lasting healthy eating patterns.
Begin With Small Steps
Adding fiber to your diet does not have to mean changing everything you have been doing until now. It is ok to start small by doing simple swaps and adding fiber-rich foods to the meals you are already enjoying.
One more thing to keep in mind: whether your fiber comes from food or supplements, it is important to drink enough water. Fiber works best when it absorbs water to help keep things moving through your digestive system. Without enough fluid, adding more fiber can actually backfire and cause discomfort.
Take it one meal at a time, and let those choices add up. Your gut (and the rest of your body) will thank you!