Despite its many health benefits, fiber remains one of the most overlooked nutrients in the typical American diet. In fact, a staggering statistic reveals that only 1 in 20 Americans is meeting the recommended daily fiber intake. For something so critical to digestive health, heart health, and long-term well-being, it’s clear we need a serious fiber revival.
Even as a registered dietitian, I’ve found myself needing to be intentional about getting enough fiber each day. The good news? Increasing fiber doesn’t require a major lifestyle overhaul. With a few mindful adjustments, I’ve successfully upped my daily fiber intake—and it’s made a noticeable difference in how I feel. Here are six small, sustainable changes I made to get more fiber, all of which you can easily incorporate into your routine too.
1. Reembrace Fruit—Don’t Fear It
For years, fruit has been unfairly villainized due to its natural sugar content. But as a dietitian, I can’t emphasize enough: fruit is not your enemy. Yes, it’s sweet, but it also packs vitamins, antioxidants, and, importantly, fiber.
I make a point to include fruit throughout my day—blended into smoothies, tossed into salads, layered in yogurt bowls, or eaten as a quick snack. One medium apple (with the skin) adds about 2 grams of fiber to your day, while a cup of blackberries brings in a whopping 8 grams. The key is variety: each fruit offers different benefits and fiber content, so mix it up!
2. Beans: A Tiny Food with a Big Fiber Punch
If there’s one food group I rely on consistently to increase my fiber, it’s legumes. Beans are incredibly versatile and budget-friendly, and they’re excellent sources of both fiber and plant-based protein. Canned beans are especially convenient—no soaking, no hassle.
My favorites include black beans, which have about 7 grams of fiber per half-cup, and chickpeas, which offer a similar amount. I add them to salads, stir them into soups, or even toss them over baked potatoes. Chickpeas also make a great crunchy snack when roasted.
3. Oats: The Morning Hero
Oatmeal has become my go-to breakfast—not just for the comfort, but for the fiber content. A half-cup of rolled oats contains roughly 10 grams of fiber, which gets you a third of the way to your daily goal before 9 a.m.
Whether it’s a warm bowl of oats or overnight oats prepped the night before, the customization options are endless. Toppings like raspberries, flaxseeds, or chia seeds not only enhance the flavor but significantly increase the fiber. A half-cup of raspberries alone adds nearly 5 grams.
4. Upgrade to Whole Grains
You don’t have to give up your favorite carbs to eat more fiber—just make smarter choices. Swapping out refined grains for whole-grain alternatives is a simple way to boost your intake without changing what you eat, just how you eat it.
For example, whole-grain pasta offers around 5 grams of fiber per cup, while traditional pasta has about half that. I’ll often load up pasta dishes with vegetables, beans, and sometimes white beans (7 grams of fiber per half-cup) for an added boost.
5. Rethink Snacks as Fiber Opportunities
Snacks are a missed opportunity for many people, but they can actually serve as stealthy fiber boosters. While fruit is a reliable go-to, I also enjoy homemade trail mix with nuts, seeds, popcorn, and dried fruit.
One of my favorite combos includes 3 cups of air-popped popcorn (a whole grain in disguise), an ounce of almonds, and an ounce of pumpkin seeds. This trio provides around 8 grams of fiber and makes for a crunchy, satisfying snack. A small handful of dried cranberries or dark chocolate chips can add a touch of sweetness, too.
6. Vegetables: Add Them Everywhere
Vegetables are essential—not just for fiber, but for overall nutritional balance. I aim to eat a wide variety of them throughout the day. From leafy greens in my morning omelet to roasted Brussels sprouts at dinner, every meal becomes an opportunity to pack in more fiber.
Try tossing spinach or kale into smoothies, adding chopped veggies to pasta sauces, or layering extra vegetables onto sandwiches and wraps. Even starchy vegetables like corn (2 grams per ear) contribute to your daily fiber total. A half-cup of cooked Brussels sprouts gives you about 3 grams of fiber—proof that even small portions matter.
The Takeaway: It’s About Progress, Not Perfection
Fiber is one of those nutrients that requires a bit of intention. It’s not about making extreme changes or eliminating entire food groups. Rather, it’s about layering fiber-rich foods into your day in ways that feel enjoyable and sustainable.
From oats in the morning to a vegetable-packed dinner plate, small changes really do add up. Think about fiber as a team player—working alongside protein, healthy fats, and carbohydrates to help your body run smoothly. By consistently choosing a variety of whole fruits, vegetables, legumes, and grains, you’ll naturally reach your daily fiber goals without stress or deprivation.
And remember, nutrition isn’t black and white. No single food can make or break your health, and balance is key. By focusing on what you can add—instead of what to cut out—you’ll not only feel better but set the foundation for a healthier, fiber-filled future.
