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Unless you’ve been hiding under a rock, you’ve probably heard someone mention that you most definitely need to add more fiber to your diet. And since they’re not wrong (but tone down the intensity, buddy?), we’ve got some easy solutions on how to make that happen.
Fiber 101
Fiber is essentially the part of plant foods, fruits, vegetables and grains that your body can’t digest. Soluble fiber dissolves in water and feeds healthy bacteria in your gut, while insoluble fiber (which doesn’t break down) helps bulk up your poop and really moves things along through the small intestine and colon.
Increasing your fiber intake may help you by:
- Reducing constipation, diverticulitis and colorectal cancer
- Lowering risk of heart attack and stroke
- Helping with weight management, blood sugar control and inflammation
Just for context, an apple has about 4 to 5 grams of fiber. The National Academy of Medicine recommends that women under 50 consume 25 grams of fiber daily and women over 50 consume around 21 grams. Men under 50 should aim for 38 grams of fiber and men over 50 need around 31 grams.
How to drip fiber into your diet
What is dripping in fiber? Basically, it means that you can add a little bit of fiber to almost everything you eat — which is a safe and easy way to meet your goals (you may have also heard it referred to as fiberlayering). It also means you should increase your fiber intake gradually, so that you don’t overwhelm your body.
"When you drip in the fiber, you add it in these small portions throughout the day, and it's going to add up,” says Debra Clancy, RD, CD, a clinical dietitian at the Center for Weight Loss and Metabolic Surgery at Meridian Pavilion. "If you're trying to hit 25 to 35 grams of fiber a day, you can't do it all in one shot, or you'll be constipated and bloated; but if you can make a couple of small snacks with 5 grams of fiber each, you’ve got 10 grams, and you're almost halfway to your daily goal.”
When it comes to increasing your fiber intake overall, it’s best not to add more than an additional 5 grams of fiber per week to your diet.
Here are some specific ways that you can add fiber throughout the day:
Level up your oatmeal
Yes, oatmeal is a great way to start the day, especially if you’re eating steel-cut oats, which usually have more fiber than instant packets.
“You can boost the fiber in oatmeal by adding chia, flax or hemp seeds,” says Clancy. “And instead of using sugar, add some berries like raspberries, blueberries and blackberries as your sweetener.”
Top your yogurt
Other fiber-packed breakfast options include Greek yogurt with berries or chia seeds. Grape-Nuts are also a great option because they boast more nutrients and fiber than regular granola.
Pay attention to your sandwich bread
Clancy says you should look for sprouted breads for your sandwiches, or ones that are definitely whole grain (make sure the ingredient list begins with the word “whole,” no matter what the outer label says).
Boost your salads
Jazzed-up salads also make lovely meals, so long as you pack them with fiber-rich foods. Swap out the ranch dressing for creamy hummus or guacamole, and add veggies like artichokes, green peas, Brussels sprouts, sweet potato, cauliflower and carrots. You can also add quinoa or barley to the mix, both of which are high in fiber and will bulk up your meal.
Add grains and legumes to your dinner plate
Not sure how to make your dinner more fiber-friendly? It's easy-peasy when you add, you guessed it, peas. You can also include lentils, and swap out any white rice for wild, brown, red or black rice (which generally has 2 to 3 grams of fiber, whereas white rice has none).
Embrace the squash
Clancy also recommends any of the winter squashes, especially the ones that are orange or yellow.
“You can get a squash and cook it down, scoop out the seeds and then put that in the blender. Add some seasonings, and blend it with milk, soy milk or yogurt to add some protein and tang to it,” says Clancy. “Then add some herbs or sprinkle some nuts or seeds on top, and you've got a fun little soup.”
Swap out the chips
Try replacing chips with something just as salty and crunchy, like dry-roasted edamame. It’s packed with fiber and protein. You could also try another Clancy favorite: jicama dipped in hummus, which makes a tasty, super-filling snack.
Keep the fruit bowl full
And don’t forget the fruit! Asian pears, guava, raspberries and blackberries all have lots of fiber. Really, anything you’re eating the skin and/or seed of is going to be naturally higher in fiber.
“It's about how you make the food into some fun,” says Clancy. “Pairing something depends on your taste buds, but I love a pear or dried figs with some walnuts and wasabi almonds because they’re crunchy and salty, but they have some sweetness to them, too.”
4 foods that don’t actually have much fiber
Another thing? Just because it seems healthy doesn’t mean it has a lot of fiber. Here are some foods that have less fiber than you might have thought.
Lettuce
Eating a lettuce-packed salad doesn’t mean you’re getting any fiber. Lettuce has virtually no fiber, so focus your salad around other, more nutrient-packed options like broccoli, carrots and radishes.
Celery
Celery is tasty and crunchy, but doesn't pack much of a fiber punch, unlike other options, such as artichokes.
Brown bread
Make sure you look closely at labels. “Most people think all brown bread means extra fiber, but it might just be white bread with brown food coloring in it,” says Clancy.
“Keto” branded packaged foods
She also says you should avoid packaged foods that brag about being “keto” or “net carb” and have more than 7 grams of fiber per serving because many of those foods with excessive fiber may be constipating.
Also, remember to check in with your doctor if you’re making dramatic diet changes, especially if you have health conditions or symptoms. But generally, as long as you’re taking your time, dripping in that fiber and drinking plenty of water, your colon, and the rest of you, should feel fine (and clear) in no time.
