Guide to Getting More Fiber in Your Diet

Eating a fiber-rich diet provides a host of health benefits. Fiber not only improves digestive health but also aids weight loss efforts, lowers cholesterol levels, regulates blood sugar levels, and even reduces cancer risks. Getting enough daily fiber should be a priority for everyone. This comprehensive guide will explore the advantages of fiber, offer fiber-packed meal ideas, provide helpful cooking tips, and answer common questions.

This article is authored by Dr. Andrew Gutwein, a valued contributor to ArticleThirteen’s  content on health, fitness, and nutrition. Dr. Gutwein brings valuable expertise to our readers.

What is Fiber and Why Do You Need It?

Fiber Definition 

Dietary fiber, also referred to as roughage, is the indigestible parts of plant foods. There are two main types: soluble and insoluble fiber. Both play important roles in digestion, metabolism, disease prevention, and more. The Institute of Medicine recommends adult women consume 25 grams of fiber per day and adult men consume 38 grams per day. Unfortunately, research shows 95% of people in the United States do not get the recommended minimum amount of daily fiber.

Soluble vs Insoluble Fiber 

It is found in oats, lentils, beans, peas, and some fruits and vegetables. Insoluble fiber does not dissolve in water and passes through the digestive system relatively intact. It is found in foods like wheat bran, nuts, cauliflower, and the skins of fruits and vegetables. Though they work in different ways, both forms of fiber provide health perks so getting both is ideal.

Top 8 Evidence-Based Health Benefits of Fiber 

Consuming adequate fiber each day provides these science-backed wellness advantages:

  1. Improves Digestive Health Eating enough fiber prevents constipation by adding bulk to stool and promoting regular bowel movements. It may also relieve symptoms of diverticulitis, hemorrhoids and more.
  2. Aids Weight Loss High fiber foods tend to be low in fat, calories and sugar but the fiber itself also promotes feelings of fullness and satisfaction after eating. This combination makes it easier to manage or lose weight.
  3. Lowers Cholesterol Soluble fiber binds to cholesterol in the body allowing it to be eliminated from the system more effectively, which improves heart health by lowering LDL levels.
  4. Regulates Blood Sugar Because fiber slows the breakdown of carbohydrates and sugar absorption, it helps keep blood sugar balanced. 
  5. Reduces Cancer Risk Eating plenty of fiber feeds the healthy bacteria in your gut microbiome, keeps waste moving out of the body quickly, and decreases excess estrogen – all mechanisms associated with lower cancer risks.
  6. Boosts Immunity As fiber feeds those healthy gut bacteria, it promotes a robust and balanced microbiome where bad bacteria cannot take over. This strengthens immunity and prevents illness.
  7. Improves Skin Health
  8.  A fiber-rich diet eliminates toxins from the body, increases collagen production, and may help treat skin conditions like eczema. The vitamins and minerals in produce also contribute to healthy, glowing skin.
  9. Supports Healthy Aging The combination of better weight management, disease prevention, anti-inflammatory properties and digestive regularity all contribute to longevity and improved quality of life as you age.

Top Fiber-Rich Foods to Add to Your Diet

Not getting enough fiber? Focus on incorporating more of these nutritious and delicious high-fiber options:


  • Raspberries
  • Pears
  • Apples
  • Bananas
  • Dried fruits like prunes, figs and dates


  • Brussels sprouts
  • Broccoli
  • Artichokes
  • Greens like spinach and kale
  • Starchy veggies like squash and sweet potatoes


  • Oats and oatmeal
  • Barley
  • Farro
  • Quinoa
  • Brown rice
  • Whole grain bread

Legumes, Nuts & Seeds

  • Lentils and beans like chickpeas or black beans
  • Peas
  • Almonds
  • Pistachios
  • Chia seeds
  • Flaxseeds

5 Tips for Cooking High-Fiber Meals

Wondering how to easily incorporate more fiber into your normal daily menu? These simple suggestions make it simple:

  • Choose Whole Grains Swap out refined grains like white rice or plain pasta for fiber-full whole grain varieties like brown rice, buckwheat, farro, quinoa, bulgur, barley or whole wheat pasta instead.
  • Mix in Beans and Lentils Beans, chickpeas, peas and lentils add a substantial fiber boost to dishes like soups, salads, pasta, rice bowls and more. Get creative mixing them into your usual recipes.

Load Up on Veggies and Fruit

  •  Pile veggies high on tacos, sandwiches, pizzas and grain bowls. Snack on fresh fruits and veggies throughout the day. Roasting veggies intensifies flavors and makes them even more appetizing.
  • Use Fiber-Rich Baking Substitutions When baking, substitute half the white flour called for in a recipe with whole wheat or oat flour. Also try adding chia seeds, ground flax, bran cereal or germ into muffins, quick breads and cookies.

Sprinkle on Seeds and Nuts

  •  Sprinkle nuts, seeds or bran cereal on top of yogurt, salads, oatmeal, cottage cheese and more to easily increase fiber and crunch.

FAQs: Fiber Diet Questions Answered

How much fiber should I eat per day? 

  • As a guide, adult women should consume 25 grams of fiber per day and adult men should consume 38 grams per day. But research shows even small increases in fiber intake can provide health advantages.

What happens if I suddenly increase my fiber intake? 

  • When significantly upping fiber in your diet, gradually increase it over several weeks allowing your body and digestive system to adjust. Too much too fast may trigger unpleasant gas, cramping or bloating. 
  • I’m constipated – will fiber help? 
  • Yes! Adding more high fiber foods will help get bowel movements regular again. Prunes and prune juice are especially effective remedies. Increase fiber and fluid slowly until the constipation resolves itself.

Do I need fiber supplements or just high fiber foods? 

  • Focus first on getting more fiber through whole food sources which provide more complete nutrition. But if dietary changes still don’t provide enough fiber, supplements like psyllium husk, methylcellulose or calcium polycarbophil are safe options. Speak to your doctor before beginning any new supplements.

What high fiber breakfasts can I make ahead? 

Overnight oats made with rolled oats, chia seeds, yogurt and fruit make the perfect high fiber morning meal to prep ahead and grab-and-go. Homemade high fiber muffins also store well to eat throughout the week.

Is it possible to get too much fiber? 

Yes, fiber intake over 70 grams per day may decrease absorption of important nutrients like iron, zinc, magnesium and more. Extremely high intakes can also cause abdominal pain, diarrhea, interactions with medications and mineral deficiencies for some people.

The Power of Fiber: Key Takeaways

Hopefully this guide has illustrated why boosting fiber intake should be on your health and wellness radar along with easy ways to make it happen. Here’s a quick recap:

  • Dietary fiber offers at least 8 science-backed benefits ranging from improved digestion and regularity to balancing blood sugar, promoting weight loss, and reducing disease risks.
  • Adults should aim to consume 25-38 grams of fiber per day from fruits, vegetables, whole grains, nuts, seeds and legumes like lentils and beans.
  • Cooking high fiber meals is simple by choosing whole grains, mixing in beans/lentils, loading up on produce, and sprinkling on nuts and seeds.
  • Gradually boost fiber levels over several weeks to allow your body to acclimate without discomfort. Drink plenty of water too.

Prioritizing fiber each and every day pays dividends now and long into the future with better health and quality of life. Empower yourself to reap all the advantages with this ultimate guide to going high fiber.

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