Many Americans aren’t getting enough fiber in their diets, despite its health benefits. According to the U.S. Department of Agriculture, only 12% of women and 4% of men consume the recommended 25 to 38 grams per day. Fiber is crucial because it helps with digestion, keeps the gut healthy, and may reduce the risk of chronic diseases like heart disease, diabetes, and colorectal cancer.
You can find fiber in plant-based foods like vegetables, fruits, beans, lentils, whole grains, nuts, and seeds. However, it can sometimes be tricky to incorporate these foods into daily meals if they’re not your favorites.
Nutritionists have long advocated for fiber-rich diets, but even they have to consciously make an effort to include fiber in their meals. Jennifer Bridenbaugh, a nutrition expert from Rutgers University, admits it can be a challenge.
Scott Keatley, a registered dietitian, uses several strategies to sneak more fiber into his diet without making it feel burdensome. He suggests aiming for five servings of fruits and vegetables daily and shares some nifty tricks. He adds chia or flaxseeds to homemade burgers or uses them as breading for baked dishes like chicken or fish. Oats can be tossed into savory dishes such as meatballs or veggie patties for extra fiber and texture.
For a morning fiber boost, Keatley might mix psyllium husk, a soluble fiber, into eggs. It’s nearly tasteless and adds bulk. He also suggests using collard greens or cabbage leaves as wraps instead of tortillas. As alternatives to rice or pasta, roasted spaghetti squash or mashed sweet potatoes offer a fiber-rich base.
Keatley emphasizes spreading fiber intake throughout the day rather than consuming it all at once to avoid digestive discomfort. Jessica Cording, another dietitian, believes in integrating fiber into every meal, whether adding avocado to dishes or incorporating leafy greens. She often includes nuts, seeds, and berries, which are excellent fiber sources. Cording also enjoys beans and lentils a few times a week and prepares fiber-rich smoothies with chia seeds, berries, and spinach.
When traveling, Cording carries chia seeds to mix with yogurt or oatmeal, highlighting the powerful combination of fiber and fluid. Bridenbaugh underscores the importance of starting the day with a healthy breakfast, suggesting a mix of Greek yogurt, chia seeds, berries, or whole grain bread with avocado.
For lunch and dinner, Bridenbaugh focuses on veggie-rich meals and sometimes switches to fiber-rich proteins like black beans. Drinking enough water is also vital since fiber needs water to be effective.
Kelli Metzger, a nutritionist, gets her fiber mainly from food. For breakfast, she prefers raspberries and blackberries and adds artichokes or avocado to meals for extra fiber. Beans and kale salads are also regulars in her diet.
Metzger often boosts fiber intake by adding almonds, coconut, nuts, or seeds to dishes like yogurt or salads. She also enjoys popcorn as a fiber-filled snack but acknowledges that getting enough fiber can be difficult, suggesting a multivitamin could be beneficial for some.
