6 Ways to Eat More Fiber - Without Giving Up Your Favorite Foods
Written by Sarah Firebaugh, RDN
Let’s Talk About Fiber
You’ve probably heard that fiber is “good for you”—but what does that actually mean… and what even is it? Did you know it’s also considered a prebiotic?
Fiber is a type of carbohydrate that your body can’t digest. That’s because fiber comes from the structural parts of plants—specifically the cell walls. While that may sound a little weird, it’s actually one of fiber’s biggest strengths. Instead of being broken down and absorbed like other nutrients, fiber gets fermented by the bacteria in our gut, producing beneficial compounds like short chain fatty acids (SCFA). One of the cool things SCFAs do? They stimulate the release of GLP-1—your body’s own “homemade Ozempic” hormone that helps regulate appetite, blood sugar, protect the heart and more.
Because fiber isn’t digested in the traditional way, it moves through the digestive system, helping to:
Support regular bowel movements
Stabilize blood sugar levels
Promote heart health
Boost the immune system
And nourish your gut microbiome—aka the good bacteria that live in your digestive tract
The way fiber does all of this is a little complex (shoutout to the microbiome and your enteric nervous system!), but here’s the short version:
👉 Your gut would be very sad without it.
There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like texture that can help lower cholesterol and steady blood sugar levels. You’ll find it in foods like oats, beans, apples, and carrots. Insoluble fiber, on the other hand, helps keep things moving through your digestive tract—think whole wheat flour, vegetables, and nuts. Both types are beneficial, and luckily, many foods contain a mix of both.
Most of Us Aren’t Getting Enough
Here’s the deal: despite fiber’s many benefits, most people fall short. The recommended daily fiber intake is 25 grams for women and 38 grams for men (21 and 30 grams respectively for those over 50). But on average, many Americans are getting only around 15–16 grams per day.
These targets come from the Dietary Guidelines for Americans, which originally tied fiber needs to calorie intake (14 grams for every 1,000 calories). But most of us don’t calculate our fiber needs based on calorie math—and honestly, we shouldn’t have to. Fiber needs are better thought of in terms of supporting your gut health, digestion, blood sugar, and overall metabolic health, not just in grams.
A better way to think about daily fiber needs? It’s less about a magic number and more about diversity + consistency in plant-based fiber. Microbiome researchers often recommend 30+ different plant foods per week as a proxy for gut health, which often aligns with higher fiber intake naturally. If you’re regularly eating plants at every meal and snack, chances are you’re getting closer to where your gut wants to be.
Fiber-Rich Foods to Keep on Your Radar
Plants can be hard to include in the hustle of everyday living, especially fiber-rich plants. The good news? You can boost your intake in simple, approachable ways—all while still enjoying your favorite foods (and without only eating salad).
Here are a few fiber-rich ingredients you can mix and match throughout your meals and snacks:
Fruits: Dried fruits, berries, pears, apples, bananas, oranges, avocado (Remember, it's best to eat fruits with their skin on whenever possible. The skin is where most of the fiber is)
Vegetables: Carrots, broccoli, artichokes, peas, Brussels sprouts, sweet potatoes (with skin)
Whole Grains: Oats, whole wheat bread or pasta, brown rice, quinoa, barley
Legumes: Lentils, black beans, chickpeas, split peas, edamame
Nuts & Seeds: Almonds, pistachios, chia seeds, flaxseeds, sunflower seeds
Other: Popcorn, bran cereal, shredded wheat
You don’t need to eat all of these every day—but including a few here and there can really add up.
6 Easy Ways to Add More Fiber Without Changing What You Eat
1. Add Fiber-Rich Toppings to Sweet Treats
Ice cream, yogurt, or pudding can easily become more nutrient-dense with a quick sprinkle of fiber. Try granola, chia seeds, crushed almonds, or berries for extra crunch and nutrition. Just one tablespoon of chia seeds offers about 4 grams of fiber—an effortless (and tasty) upgrade.
2. Blend Cooked Veggies Into Sauces and Dips
Pasta sauces, soups, and dips are great places to sneak in fiber-rich vegetables. Cooked carrots, zucchini, spinach, or cauliflower can be blended into sauces for added fiber and nutrients—without altering the flavor or texture in a noticeable way.
It’s a common misconception that blending fiber-rich foods strips them of their fiber content, but that's not the case. Whether you’re blending fruits, vegetables, or whole grains, the fiber remains intact. Blending simply breaks down the food into smaller pieces, making it easier for your body to absorb the nutrients. In fact, some people find that blending fiber-rich ingredients into smoothies, soups, or sauces makes it even easier to increase their fiber intake. So, don't worry—blending doesn’t erase the benefits of fiber; it just makes it a bit more convenient and accessible.
3. Pair Snacks with High-Fiber Sides
Rather than reworking your snack routine, simply add something fiber-forward on the side. Raw veggies like bell peppers or carrots pair well with hummus (made from fiber-rich chickpeas), or you could opt for whole grain crackers with guacamole. These small additions are easy, satisfying, and help bump up fiber throughout the day.
4. Top Breakfast with Fruit and Nuts
If you already enjoy oatmeal or cereal in the morning, topping it with fruit and nuts is a great way to boost fiber. Raspberries, for example, contain about 8 grams of fiber per cup. Add a handful of berries, a spoonful of almond butter, or a sprinkle of flaxseed for a colorful and nourishing start to the day.
5. Stir Legumes Into Familiar Dishes
Legumes like lentils, black beans, and chickpeas are some of the most fiber-dense foods available. And they’re surprisingly versatile—try adding them to soups, casseroles, pasta dishes, or even mac and cheese. They contribute heartiness, plant-based protein, and fiber without requiring big changes to how you prepare your meals.
6. Add in Whole Grains When You Can
Whole grains contain all three parts of the kernel: the bran, germ, and endosperm. This makes them naturally higher in fiber, along with other nutrients like B vitamins, antioxidants, and healthy fats. Including whole grains in your meals can support digestion, help stabilize energy levels, and keep you feeling satisfied. Contrary to popular belief, you don’t have to ditch refined grains completely to get the benefits of whole grains! Instead, try adding them into your meals where it feels natural. For instance, mix half whole grain pasta with your regular pasta, or swap white rice for brown rice or quinoa in a stir-fry. Other whole grain options like oats, farro, barley, and even popcorn are great ways to increase your fiber intake. It’s all about balance—by simply incorporating whole grains into your routine, you’re giving your body an easy boost without making drastic changes to your favorite dishes.
Helpful Tip:
Not sure if you’re actually getting whole grains? Look for the Whole Grain Stamp on the package for a quick clue. You can also check the ingredient list—if “whole wheat” or “whole grain” is one of the first ingredients, you’re on the right track.
Addition Over Restriction: A Gentle Reminder for Positive Nutrition
Instead of focusing on what to cut out, try shifting your mindset toward what you can add in. Including more fiber-rich, nutrient-dense foods in your meals is a simple, effective way to support your health—without giving up the dishes you enjoy. Toss some berries into your breakfast, sprinkle seeds on a salad, or stir lentils into your go-to soup. These small changes don’t just nourish your body—they can also enhance flavor, satisfaction, and overall enjoyment of food. Whether you’re eating intuitively, exploring gentle nutrition, or simply looking for ways to support digestion and energy, these subtle shifts can go a long way.
Need support with building a more nourishing routine around the foods you already love? We’re here for it—no pressure, no rules, just real-life nutrition that meets you where you are.
Disclaimer: This content is for informational purposes only and is not intended to replace medical advice, diagnosis, or treatment. If you are struggling with an eating disorder or related health concerns, please consult a qualified healthcare professional, such as a doctor, therapist, or registered dietitian, for personalized guidance and support. If you need immediate help, reach out to a medical provider or a crisis support resource in your area.
Citation:
McDonald, D. et al. (2018).
American Gut: an Open Platform for Citizen Science Microbiome Research.
PeerJ, 6, e5125.
https://doi.org/10.7717/peerj.5125