How to Eat More Fiber

Fiber plays a vital role in our health but many of us as falling short on our dietary fiber intake. Fortunately, getting more fiber into your diet is not as complicated as it may seem, it just takes a little planning. Here are some simple tips on how to eat more fiber.

Types of Fiber

Fiber is a form of complex carbohydrate, as it is a non-digestible polysaccharide found in plant-based foods, and can be categorized into two different types; soluble fiber and insoluble fiber.

• Soluble fiber dissolves in water and forms a gel-like substance as it goes through the digestive system, which helps to slow the absorption of sugar into the bloodstream and is particularly beneficial in supporting healthy microbiome fermentation (1). Soluble fiber is found in plant pectin and gums such as legumes, oats, barley, and quinoa; vegetables such as artichoke, squash, broccoli, and carrots; and fruits such as apples, pears, berries, and bananas.
• Insoluble fiber does not dissolve in water and, therefore, passes through the digestive tract relatively untouched. For this reason, insoluble fiber helps to add bulk to the stool, prevent constipation, and regulate bowel movements. Insoluble fiber is found in whole grains, beans, nuts, seeds, and some vegetables.

It is important to understand that there is a lot of overlap between soluble and insoluble fiber, and many fiber-rich foods contain a combination of both forms.

What foods are highest in fiber?

Fiber can be found in a wide range of plant-based foods including fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. The most high-fiber foods include:

• Fruits: Raspberries, pears, apples with skin, bananas, oranges, and strawberries
• Vegetables: Green peas, broccoli, turnip greens, Brussels sprouts, sweet potatoes and potatoes with skin, corn, cauliflower, and carrots
• Whole Grains:  Barley, bran, oats, oat bran, and brown rice
• Beans & Lentils: Split peas, lentils, and black beans
• Nuts & Seeds: Chia seeds, almonds, pistachios, and sunflower seeds

What are the benefits of eating more fiber?

Consuming adequate dietary fiber helps to normalize bowel movements, promote gut health, control blood sugar levels, and lower cholesterol levels (2). A high-fiber diet has also been shown to help regulate weight and appetite by keeping you fuller for longer periods, as well as help reduce the risk of developing cardiovascular disease (3, 4).

How much fiber should you eat?

While the exact amount of fiber a person needs will vary by individual, the current dietary guidelines recommend 14 grams of fiber for every 1,000 calories, which equates to roughly 25 grams of fiber per day for women and 38 grams of fiber per day for men (5). Currently, only about 5% of the US population meets the dietary fiber recommendations, as the average American consumes 15 grams of fiber per day (6).

Since most fiber-containing foods contain a combination of soluble and insoluble fiber, it is not necessary to be specific about the exact type of fiber you are consuming, rather, focusing on overall fiber intake is the best way to ensure that you are eating enough.

Is it possible to eat too much fiber?

While high-fiber foods are essential to a healthy diet, increasing your fiber intake too quickly can negatively impact your digestive system and cause gas, bloating, and constipation. For this reason, it is best to increase your fiber intake slowly, over a period of days or weeks, and ensure that you drink plenty of water during the process.

Tips to Eat More Fiber

Here are 9 ways to eat more fiber ways to ensure you are reaching your recommended daily fiber intake.

1. Eat More Vegetables

Although most people know they are good for them, many still fail to eat vegetables regularly. Because all vegetables contain fiber, eating more vegetables can quickly increase your daily fiber intake without much effort. Non-starchy vegetables such as leafy greens, broccoli, and cauliflower are low in calories, high in fiber, rich in micronutrients, and can help keep you full for longer periods. Not only is eating vegetables at every meal ideal but eating them first can help to ensure that you don’t fill up on other things before you get the chance to eat them.

2. Opt for Whole Grains over Grain Products

One of the easiest ways to eat more fiber is to focus on whole grains in their whole format as opposed to products made of them. Eating whole grains helps to ensure that you are eating all parts of the grain, including the germ, endosperm, and fiber-rich bran. Unfortunately, refined grains and refined grain products are a poor source of fiber given they have been stripped of their vitamin-containing germ and fiber-rich hull. So, instead of reaching for pastries, baked goods, and granola bars, opt for whole grains such as rolled oats, barley, quinoa, buckwheat, wild rice, and brown rice.

3. Start at Breakfast

Instead of waiting until snack time to eat your fruit and lunchtime to eat your veggies, focus on adding more fiber to your meals first thing in the morning. By simply adding fruit to your oatmeal, veggies to your eggs, and nuts or seeds to your yogurt you can help to boost your overall fiber intake before you even start your day.

4. Eat More Beans and Lentils

Not only are beans and lentils a rich source of soluble fiber, but they are a great source of plant-based protein that you can include in meals. Although not everyone is accustomed to cooking with beans and lentils, they are very easy to cook with and are an important part of many traditional diets. Replacing meat with chickpeas, black beans, or lentils in a few meatless meals per week, or adding them to meat-based meals, is a great way to boost your fiber, protein, vitamin, and mineral intake simultaneously.

5. Snack on Nuts and Seeds

In addition to being food sources of healthy fats and protein, nuts and seeds are versatile fibrous foods that are easy to transport, which makes them great for snacks. Although all nuts and seeds contain some soluble fiber, pumpkin seeds, almonds, pistachios, hazelnuts, and pecans are particularly high in fiber and great for snacking. However, because they are high in fat, they are very calorie-dense foods, so it is important to be mindful of portion size.

6. Reach for Fruit Instead of Juice

Although fruit is a rich source of fiber, fruit juice is not. Given that juices are pressed, leaving only a concentration of carbohydrates, specifically in the form of natural sugar, they are not a good source of fiber. Although fresh fruit and vegetable juices may contain vitamins and minerals, they are stripped of any fiber and therefore do not provide the same health benefits as whole fruits and vegetables. So, instead of reaching for juice, opt for fruits and vegetables in their whole format.

7. Leave the Skin On

In many cases, the dietary fiber found in fruits and vegetables is found in their skin. Certain fresh fruits and vegetables, such as apples, potatoes, and cucumbers, contain little to no fiber without their skin. In fact, up to 31% of the dietary fiber in a vegetable can be found in its skin (7). So, if the skin on a fruit or vegetable is edible, do your best to consume it as it will help to increase your overall fiber intake.

8. Prioritize Whole Foods

Since fiber is a form of complex carbohydrate found in whole foods, prioritizing whole foods in your diet is the best way to help you eat more fiber. Whole foods and minimally processed foods, such as frozen vegetables, whole wheat flour pasta, and whole-grain bread, generally contain more fiber than ultra-processed foods. Moreover, although many ultra-processed foods are fortified with added fiber, they are not as nutrient-dense as whole foods.

9. Use a Fiber Supplement

If you’re struggling with the above suggestions or are in the process of working on them, but are continually missing your daily dietary fiber intake, fiber supplements are a good option. Fiber supplements, such as fiber powders, are a great way to add extra fiber to your diet without much effort.

While replacing high-fiber foods in your diet with fiber supplements completely is not recommended, as high-fiber whole foods contain many additional nutrients and compounds for optimal health, taking a fiber powder is a good way to supplement your intake in the short term.