Home/Blog/20 Easy Ways to Eat More Fiber

20 Easy Ways to Eat More Fiber

By Joe Boland

January 29, 2025

Fiber is a crucial nutrient that supports a healthy digestive system, heart health and healthy weight management (in addition to a healthy diet and lifestyle, including regular exercise), but studies consistently show that most adult Americans fall short of their fiber needs.

So how much fiber per day should you consume? The recommended daily fiber intake is 25 grams for women and 38 grams for men, and those levels drop a bit to 21 grams for women and 30 grams for men after age 50, according to the Academy of Nutrition and Dietetics. (Pregnant and lactating women are recommended to consume 28 grams a day.)

It comes in two forms: soluble and insoluble fiber.

Soluble fiber dissolves in water, forming a gel-like substance that helps maintain already healthy cholesterol and blood sugar levels in the normal range. Insoluble fiber adds bulk to your stool, aiding an already healthy digestive system.

It’s important to get a mix of both types for optimal health, but that’s something few Americans actually do. The good news is there are plenty of easy ways to add fiber to your diet, starting with consuming more high-fiber foods and making more high-fiber recipes.

To help you hit your daily goal, here are 20 easy ways for how to add fiber to your diet and improve your overall health.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

1. Start the day with overnight oats

Overnight oats are a quick and delicious way to boost your fiber intake.

Combine rolled oats, chia seeds (packed with soluble fiber) and plant-based milk in a jar. Add toppings like fresh fruit, nuts or shredded coconut for even more fiber.

For instance, a single serving of this Overnight Oats recipe can provide up to 10 grams of fiber, a strong start to your day! In addition to oats, chia seeds and almond milk, this version also includes maple syrup, sea salt and Greek yogurt, and there are tons of variations to meet your preferences.

2. Add fiber to your post-workout smoothie

Smoothies are an excellent way to sneak in fiber. Toss in high-fiber ingredients like spinach, kale, avocado, frozen berries or flaxseeds in a post-workout smoothie.

For an extra boost, add an organic fiber supplement and protein (such as Multi Collagen Protein or Whey) to your blend. This easy step ensures your recovery drink nourishes your muscles and your gut.

3. Choose bread that is fiber-rich

Swap out white bread for options like Ezekiel bread or 100% whole grain bread. Ezekiel bread is made from sprouted grains and legumes, providing 3-5 grams of fiber per slice, compared to the negligible fiber in refined bread.

4. Add legumes to your salads

Legumes like lentils, chickpeas and black beans are fiber powerhouses.

A half-cup of cooked lentils contains around 8 grams of fiber. Toss them into salads, soups or grain bowls for a hearty and satisfying fiber-rich meal.

5. Create fiber-rich snacks

Most snacks, like chips or crackers, are low in fiber. Swap these for healthier alternatives like air-popped popcorn, raw veggies with hummus or a handful of mixed nuts.

Adding fiber-rich snacks throughout the day keeps your energy stable and digestion on track. These snacks also keep you satisfied and help meet your daily fiber needs.

6. Leave the peel on

Whenever possible, eat fruits and vegetables with their skin. The peel is often the most fiber-rich part adding up to 50 percent more fiber than peeled versions.

For example, an unpeeled apple contains about 4.4 grams of fiber, compared to 2 grams in a peeled apple. The same goes for potatoes, cucumbers and carrots.

7. Read labels

When grocery shopping, check the nutrition labels for fiber content. Aim for products with at least 3 grams of fiber per serving, especially when choosing cereals, granola bars or crackers.

Small swaps like these can significantly increase your fiber intake over time.

8. Experiment with whole grains

Replace refined grains with whole grains like quinoa, brown rice, farro or bulgur. These grains provide 3-5 grams of fiber per serving, along with other essential nutrients.

9. Include seeds in your meals

Chia seeds, flaxseeds and pumpkin seeds are easy to sprinkle onto yogurt, oatmeal or salads. Two tablespoons of chia seeds, for instance, can pack a whopping 10 grams of fiber, making them a fiber superfood.

10. Cook with high-fiber vegetables

Vegetables like broccoli, Brussels sprouts, sweet potatoes and artichokes are some of the best fiber sources. For example, one medium artichoke delivers 7 grams of fiber.

Roast, steam or sauté them for a nutritious side dish.

11. Add fruits to every meal

Fresh fruits like berries, apples, pears and oranges are natural sources of fiber. Try adding sliced banana to your cereal, berries to your yogurt, orange slices to a salad or eat an apple as an afternoon snack.

12. Incorporate nuts and nut butters

Nuts like almonds, walnuts and pistachios are not only great sources of healthy fats, but also fiber. A quarter cup of almonds, for instance, provides 4 grams of fiber.

Opt for unsweetened nut butters to spread on whole grain bread or use as a dip for fruits.

13. Try organic fiber supplements

If you struggle to meet your fiber needs, consider incorporating an organic fiber supplement into your diet. These supplements can be mixed into water, smoothies or baked goods for a convenient and reliable fiber boost.

Ancient Nutrition’s Organic Fiber Powder supplements are a great place to start for anyone wondering how to add fiber to her diet. They combine konjac root, acacia fiber, soil-based organism (SBO) probiotics and other natural ingredients for a huge fiber boost, providing 4 grams of fiber per scoop.

Here are a few to try:

• Organic Fiber Pineapple Mango (30 servings)

• Organic Fiber Raspberry Lemonade (30 servings)

• Organic Fiber Pineapple Mango (60 servings)

14. Add avocado to your meals

Avocado is loaded with fiber and healthy fats. Spread it on whole grain toast, mash it into guacamole or slice it over salads for a creamy, fiber-rich addition.

Half an avocado provides around 5 grams of fiber.

15. Swap pasta for high-fiber alternatives

Replace regular pasta with whole grain, chickpea or lentil-based pasta. These options provide 2-3 times more fiber than traditional pasta while still being delicious.

16. Use cauliflower rice

Cauliflower rice is not only a low-carb substitute, but also a fiber-rich option. One cup contains 2-3 grams of fiber and can be used in stir-fries, burrito bowls or as a rice alternative.

17. Sprinkle wheat bran or oat bran

Wheat bran and oat bran are concentrated sources of fiber. Sprinkle them over cereal, yogurt or oatmeal to boost your intake.

Just 2 tablespoons of wheat bran, for example, contain 6 grams of fiber.

18. Make fiber-packed soups and stews

Soups and stews are perfect for loading up on fiber-rich ingredients like lentils, beans, barley and vegetables. A hearty lentil soup, for example, can provide up to 15 grams of fiber per serving.

19. Enjoy high-fiber desserts

Choose desserts like chia seed pudding, fruit crisps with oats or black bean brownies. These treats not only satisfy your sweet tooth, but also contribute to your daily fiber intake.

20. Eat fermented foods with fiber

Fermented foods like kimchi and sauerkraut are often paired with fiber-rich ingredients like cabbage. These foods support gut health and help you incorporate both fiber and probiotics into your diet.

For example, one cup of sauerkraut contains around 4 grams of fiber.

Conclusion

Adding fiber to your diet doesn’t have to be overwhelming. By making simple swaps, planning fiber-rich meals and choosing high-fiber snacks, you can meet your daily fiber goals and enjoy the numerous health benefits that come with it.

Start small, stay consistent and prioritize fiber-rich foods to nourish your body and support your overall well-being.