10 Simple Ways To Boost Your Daily Fiber Intake

Fiber is a powerful nutrient that serves a variety of functions—like cholesterol control, gut health, and promoting digestive ease.

There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and helps with blood sugar stability and cholesterol control. Insoluble fiber supports healthy bowel movements. Focusing on a plant-rich diet can help you meet your fiber needs.

Whole grains, especially when minimally processed, are packed with fiber. This fiber helps balance glucose levels (sugar in the blood), lowers inflammation, and may even help you feel fuller for longer.

Some fiber-rich whole grains include:

When baking a treat, try adding some fiber to the recipe. All-purpose wheat flour doesn’t have much fiber alone because it’s been refined, which removes many of its nutrients, including fiber. You can easily add some back in if you:

• Add a scoop of oats to bulk up your cookie batter.
• Sprinkle a bit of oats on top of muffins before baking for added texture and fiber.
• Mix a few tablespoons of ground flax into your muffin or pancake batter.

Fruits and veggies are good sources of antioxidants (substances that protect the body’s cells), essential nutrients, and dietary fiber.

Apples and pears are some of the richest sources of soluble fiber. Other sources of soluble fiber include citrus, broccoli, peas, carrots, cucumbers, and celery. Good sources of insoluble fiber include raspberries, pears, apricots, figs, and prunes, which are known for promoting regularity.

Eating the skin of certain fruits and vegetables can add more fiber to your diet.

Apples contain pectin, a type of soluble fiber, in their skin. Pectins help keep your LDL cholesterol, known as the “bad” cholesterol, in check. LDL cholesterol can cause clogged arteries (tubes that carry blood from the heart to the rest of the body), raising your risk for conditions like coronary artery disease. Potato skin is also a good source of fiber and iron.

Cheese and crackers is a simple and convenient snack that can help you sneak in some fiber. Check the labels for crackers to see if they contain at least three grams of fiber per serving. Consider choosing options that also have little to no added sugars.

Whole grain options like shredded wheat crackers can contain three grams of fiber per serving, about six crackers, and zero added sugars.

You can also opt for a serving of fresh fruit paired with half a cup of Greek yogurt or cottage cheese to get some nourishing fiber and ample protein to keep you satisfied.

Chia seeds are packed with fiber, omega-3 fatty acids ( a type of fat), and antioxidants.

If you’re trying chia seeds for the first time, consider making a chia pudding. You can make chia pudding by soaking two tablespoons of chia in one-quarter to one-third of a cup of milk overnight for an energy-boosting snack with 10 grams of dietary fiber. Top your pudding with fresh or frozen raspberries for an additional fiber boost.

A loose handful of nuts and seeds makes a convenient on-the-go snack that is high in healthy fats, essential minerals, and a bit of good old dietary fiber. In fact, nuts and seeds are a dietary staple in the Mediterranean diet and other long-standing, health-promoting eating patterns.

Nut butter is another good, nutrient-dense option. For example, two tablespoons of natural peanut butter contain three grams of dietary fiber, eight grams of protein, and other nutrients like vitamin E, magnesium, and calcium.

Legumes such as peas, chickpeas, and lentils are rich in both protein and fiber. Half a cup of lentils contains about eight grams of fiber, while peas provide four grams per two-thirds cup, and chickpeas offer four grams per half cup.

Legumes like these are easy to toss into salads, good on their own, or delicious when seasoned. Adding them to soups is another way to boost fiber into your daily routine.

An avocado is a good source of monounsaturated fats, which are beneficial for heart health. It’s delicious in salads, on toast, and in grain bowls. One medium avocado, about 150 grams, contains around 10 grams of dietary fiber.

In a hearty greens salad, enjoy half an avocado straight out of the skin, or smear it onto some whole grain toast. It’s delicious with salmon, too!

A powder fiber supplement can be a good option to have on hand. It’s shelf-safe, meaning it can be stored at room temperature for a long time, and it’s easy to use.

One supplement is psyllium, a type of soluble fiber that comes from the seeds of the Plantago ovata plant. It’s a laxative that absorbs water in the intestines, helps bulk the stool, and is a good option for constipation. Make sure to drink plenty of water because it may cause swelling, which can potentially cause blockages.

Consider starting with foods with fiber first and using a supplement only as needed.

Adding too much fiber too quickly can cause digestive discomfort such as bloating, gas, and cramping. It may also affect the absorption of nutrients like iron, calcium, and zinc. That’s why it’s best to gradually increase your fiber intake so you can give your digestive system some time to adjust.

For example, while black beans are a nutrition-packed source of dietary fiber, you should start with very small portions. Add one to two tablespoons of rinsed black beans to your salads or your rice dish. This helps boost your fiber intake without impacting your gut.

You can add fiber to your diet by following these tips:

• Gradually increase your fiber intake to give your body time to adjust.
• Keep fresh fruit visible and easy to grab, and stock frozen options like berries and broccoli for backup.
• Toss mild veggies like cauliflower, cucumber, or zucchini into smoothies for an easy fiber boost—they’re low in fiber, so no need to worry about overdoing it.

Other simple ways to sneak in more fiber:

• Swap some all-purpose flour in recipes with spelt, oat, or whole grain barley flour.
• Add whole corn kernels to cornbread for fiber and a touch of sweetness.
• Try a cauliflower pizza crust for a veggie-packed twist.

Don’t forget to drink plenty of water as you increase your fiber intake. Water helps the fiber move smoothly through your system.

Adding more fiber to your diet has many health benefits. Eating whole grains, eating more fruits and veggies, and enjoying nuts and seeds are just a few ways to boost your intake.

Make sure to start small and slow when upping your fiber intake to minimize stomach discomfort.