Fiber helps keep digestion regular, supports steady energy, and helps you feel full after meals. Dietary guidelines suggest most adults aim for roughly 25 to 35 grams a day, but the typical intake is well below that. Here are painless ways to close the gap.
Breakfast
- Swap sugary cereal for oatmeal topped with berries and a spoonful of chia or ground flax.
- Swap white toast for 100% whole-grain bread (check that a whole grain is the first ingredient).
Lunch
- Add a handful of beans or lentils to salads and soups.
- Swap chips on the side for baby carrots, snap peas, or an apple.
Dinner
- Swap white rice for brown rice, quinoa, or farro, or go half-and-half to start.
- Fill half your plate with vegetables. Roasting them with a little olive oil and salt makes this easy.
Snacks
- Air-popped popcorn, a small handful of almonds, hummus with veggies, or a pear.
Two tips for going smoothly
Go gradually. Adding a lot of fiber overnight can cause bloating. Increase a little each week. Drink more water as you add fiber; it helps everything move along comfortably.
Good to know: If you have a digestive condition or take medications, check with your doctor or a registered dietitian before making big changes to your diet.
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