You can get more fiber by eating certain fruits, starchy vegetables, legumes, and whole grains. There are many strategies to incorporate into your diet, and you can also take fiber supplements if needed.
- Eat whole food carb sources
While most carbs break down into sugar, fiber stays intact as it passes through your digestive system. This helps you feel fuller for longer when eating fiber along with other carbs.
It also slows the time it takes for digestible carbs to be absorbed into your bloodstream, helping to regulate your blood sugar levels.
- Include veggies in meals, and eat them first
Eating vegetables before other components of a meal may reduce your blood sugar and insulin levels after eating.
This study found that the effect was observed regardless of how fast or slow the meal was eaten, so long as the vegetables were eaten first and the carbohydrates were eaten last.
- Eat popcorn
Popcorn is a whole grain, delivering 4 grams of fiberTrusted Source per ounce (28 grams). One ounce is 3 cups of air-popped popcorn.
For the lowest calorie popcorn, air pop it either in a brown paper bag in the microwave or in an air popper.
- Snack on fruit
All fruit delivers fiber, although some have significantly more than others.
For instance, one small pear has almost 5 gramsTrusted Source of fiber. A cup of raspberries has 8 gramsTrusted Source of fiber, and applesTrusted Source are another high fiber fruit.
The fiber from fruit can improve fullness, especially when paired with food that contains fat and protein, such as nut butter or cheese. They are also portable and easy to snack on.
- Choose whole grains over refined grains
Whole grains are minimally processed, leaving the whole grain intact.
In contrast, refined grains have been stripped of their vitamin-containing germ and fiber-rich bran. This makes the grain last longer but also takes away the most nutritious parts, leaving only a fast-absorbing carb.
Try replacing at least half of the refined grains in your diet with whole grain versions, such asTrusted Source:
- amaranth
- barley
- buckwheat
- bulgur wheat
- farro
- freekeh
- millet
- quinoa
- wheat berries
- Take a fiber supplement
It’s best to get your nutrition — including fiber — from food. But if your fiber intake is low, you might consider taking a supplement.
A few types of supplements have research to back them up:
Guar fiber: As a supplement, guar fiber may reduce constipation and symptoms of IBS.
Psyllium: This is the key ingredient in Metamucil, a popular fiber supplement used for constipation. In one study, psyllium was also shown to decrease blood pressure in hypertensive individuals.
Glucomannan: This fiber is added to some low fat dairy products to improve texture, and it’s the main ingredient in no-calorie shirataki noodles. As a supplement, it may help reduce weight in individuals with overweight or obesity.
β-glucans: This type of fiber is found in oats and barley. It’s fermented in the gut and acts as a prebiotic to supportTrusted Source the healthy microorganisms that live there.
However, supplements have two main drawbacks.
First, they can cause stomach discomfort and bloating. To reduce this, introduce a fiber supplement gradually and drink plenty of water.
Second, these supplements can interfere with the absorption of certain medications. So, if you’re currently taking any medications, speak to a healthcare professional before taking a fiber supplement.
- Eat chia seeds
Chia seeds provide omega-3 fatty acids, protein, vitamins, and minerals.
They also contain approximately 30 to 34 gof dietary fiber, of which the insoluble fraction accounts for approximately 85% to 93%.
Flax seeds are another high fiber choice, providing 2 grams per half ounce.
- Recipes with chia seeds
- Warm Pears with Chia Walnut Crumble
- Cinnamon Oatmeal with Fresh Fruit, Almonds and Chia Seeds
- Raspberry Sherbet Chia Pudding
- Blueberry Chia Pudding
- Banana Chia Overnight Oatmeal
- Eat whole fruits and vegetables, not juice
Juices have been stripped of fiber. They may also contain high amounts of added sugar.
Though you can enjoy drinking 100% fruit and vegetable juices in moderation, eating the whole fruit allows you to reap the most benefits.
- Eat avocados
Half an avocado delivers 5 gramsTrusted Source of fiber.
Avocados have been linked to a lower risk of metabolic syndrome, a condition that increasesTrusted Source your chances of developing conditions such as:
- heart disease
- stroke
- type 2 diabetes
- Recipes with avocado
- Bacon Avocado Cottage Cheese Bowl
- Spiced Tuna Steak with Red Pepper Avocado Salsa
- Egg and Avocado Breakfast Sandwich
- Black Bean and Avocado Salad Wrap
- Shrimp Salad with Quinoa, Corn, and Avocado
- Snack on nuts and seeds, or add them to recipes
Nuts and seeds are versatile foods. They’re shelf-stable and nutrient-dense, making them ideal snacks to have on hand. You can also use them in recipes to add extra nutrition and fiber to your meals.
An ounce of almonds has close to 4 gramsTrusted Source of fiber. They’re also high in unsaturated fats, magnesium, and vitamin E.
- Bake with high-fiber flours
You can easily replace white flour with whole wheat pastry flour. This fine-textured flour has more than 5 timesTrusted Source as much fiber as white flourTrusted Source.
Some alternative flours are even richer in fiber.
For example, an ounce of coconut flour has 10 gramsTrusted Source of fiber, while the same amount of soy flour has 7 gramsTrusted Source.
Several other non-wheat flours have about 3 grams of fiber per ounce: the same as whole wheat flour. These include:
almondTrusted Source
chickpeaTrusted Source
buckwheatTrusted Source
- Eat berries
Berries with seeds are among the most fiber-rich fruits.
For the most fiber, choose raspberriesTrusted Source or blackberriesTrusted Source at 8 grams per cup. Other good choices are strawberriesTrusted Source (3 grams) and blueberriesTrusted Source (4 grams).
Add berries to cereal and salads, or pair them with yogurt for a healthy snack. Frozen and fresh berries are equally healthy.
- Include plenty of legumes in your diet
Legumes — that is, beans, dried peas, and lentils — are rich in fiber, as well as protein, carbs, vitamins, and minerals. In fact, a cup of cooked beans can deliver up to about 50%Trusted Source of your daily fiber needs.
There are several ways to increase legume consumption:
Use hummus and other bean dips.
Add mashed or whole beans to ground beef dishes.
Top salads with cooked beans or lentils.
- Leave the peel or skin on
When you peel fruits and vegetables, you often remove half the fiber. For instance, one small apple has 3.5 gramsTrusted Source of fiber, but a peeled apple has less than 2 gramsTrusted Source.
Similarly, a small potato has 3 gramsTrusted Source of fiber, one of whichTrusted Source is from the skin.
- Read labels to choose foods with lots of fiber
Some foods — including yogurt, granola bars, cereals, and soups — may contain functional fibers. These are extracted from natural sources and then added to foods as a supplement.
Common names you can look for on food labels are inulin and polydextrose.
You can read the nutrition label to see how many grams of fiber are in a serving.
- Eat high fiber foods at every meal
Spread your fiber intake throughout the day. Focus on eating high fiber foods at each meal, including snacks.
Example of a high fiber, full day of eating
Breakfast: Choose a high fiber cereal or oatmeal, and add berries and seeds.
Snack: Pair raw vegetables with bean dip, or raw fruit with nut butter.
Lunch: Have a salad. If you make a sandwich, choose 100% whole grain bread.
Dinner: Add beans and other vegetables to casseroles and stews. Try a variety of cooked whole grains.