How Much Fiber Should You Be Eating?

Protein often gets the spotlight, but there’s one nutrient that needs a little extra love: fiber. In fact, more than 90% of women and 97% of men in the U.S. aren’t meeting their recommended daily fiber intake, according to the United States Department of Agriculture (USDA). But why does fiber matter so much, and how can you make sure you’re getting enough? We spoke with registered dietitians to learn how much fiber you should aim for, the best high fiber foods to include in your meals and snacks, and easy tips to help you get enough without overhauling your entire diet.

Fiber Intake Recommendations

Madeline Schneider, RDN, points out how the 2020-2025 Dietary Guidelines for Americans (DGAs) currently classify dietary fiber as a “nutrient of concern”. Schneider says, “Fiber can play a role in promoting satiety and the regulation of appetite when endocrine signals from the gastrointestinal tract are stimulated by fiber intake and thereby communicate with the region of the brain that regulates appetite.”

Fiber is essential for satiety, healthy digestion and supporting gut health, but it also boasts major benefits for our overall health and longevity. Katharine Rosenthal, RDN, notes, “Fiber isn’t just for your gut, it’s your secret weapon for aging well. Eating enough fiber in your 40s and 50s may help you age better down the road.”

Shyla Cadogan, RDN adds, “Fiber benefits a host of different aspects of our health such as cardiovascular health, blood sugar regulation, and weight management which is why we see a reduction in all-cause mortality.”

So you might be wondering, how much fiber should you actually be eating each day? According to the DGAs adults should aim for the following daily fiber intakes.

• Women ages 19-50 years: 25-28 grams per day
• Women 51 years and older: 22 grams per day
• Men ages 19-50 years: 31-34 grams per day
• Men 51 and older: 28 grams per day

Again, these recommendations are based on research suggesting that fiber can help reduce the risk of certain chronic diseases like heart disease and diabetes, while supporting overall health and longevity. If you’re not sure if you’re getting enough fiber, now’s the time to pay closer attention. Even small and steady increases can make a big difference long-term. 

Food Sources of Fiber

There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water and helps lower cholesterol and blood sugar levels. Insoluble fiber adds bulk to stool and promotes regularity. Both types are important and are often found together in foods. Here are some of the top high fiber foods you can include in your diet. 

Fruits & Vegetables

Stocking up on colorful fruits and veggies is a great way to get more fiber in your day. Try berries like strawberries, blueberries or blackberries. Raspberries are a particularly rich fiber food with 8 grams per 1 cup serving. Making recipes like smoothies, oats or a Berry Chia Seed Pudding is a perfect way to get more fiber at breakfast.

When it comes to veggies, stock up on greens like kale, spinach and broccoli. In fact, 1 cup of cooked broccoli has 5 grams of fiber. Recipes like massaged kale salads or broccoli stir fries make it easy to get more color and fiber.

Whole Grains

Whole grains like quinoa, brown rice and farro provide 3 to 6 grams of fiber per 1 cup cooked. These grains are great alternatives to refined grains, which lose most of their fiber during processing. Swapping them into your meals helps boost your fiber, while providing additional nutrients like vitamins, minerals and antioxidants.

Legumes & Pulses 

Legumes are fresh beans and peas, whereas pulses are the edible seeds of plants in the legume family, including lentils, chickpeas, dry beans and dry peas. These foods are nutrient powerhouses and some of the richest sources of fiber. Pulses like lentils provide an impressive 8 grams of fiber per 1/2 cup cooked. Cadogan chimes in mentioning one of her favorites to enjoy is black beans, which also contains 8 grams of fiber per 1/2 cup cooked.

The DGAs currently recommend eating at least 1.5 cups of pulses per week, but if you tolerate them well, feel free to consume more. Try adding lentils to curry, chickpeas to salads or black beans to tacos. Cadogan also suggests adding chickpeas or northern beans to smoothies for a fiber boost with a neutral flavor.

Nuts & Seeds

Nuts all have slightly different levels of fiber, but they generally have between 2 and 3 grams per 1/4 cup serving. Walnuts, for example, have 2 grams of fiber per one ounce serving.

Seeds are also a tiny but mighty way to get more fiber in your day. These include ingredients like chia seeds, flax seeds, hemp seeds and sunflower seeds. A 2 tablespoon (1-ounce) serving of chia seeds has a whopping 10 grams of fiber, helping you get over ⅓ of your daily fiber needs!

Try adding flax seeds to oatmeal, sunflower seeds to yogurt, or walnuts blended into Trail Mix Energy Bites for a fiber boost.

Other Tips for Increasing Fiber Intake

Adding fiber to your day doesn’t have to be super complicated or call for a huge overhaul of your current eating habits. Instead, start small and try a few of these simple, dietitian-approved tips.

1. Start Breakfast Off Strong

The typical American breakfast is not super high in fiber, but there are plenty of ways to give it a boost. Try choosing high-fiber cereals (look for at least 5 grams of fiber per serving), top oatmeal with fruit, nuts and seeds, or have a side of beans with your morning eggs.

Rosenthal even shares a fun tip: blend riced cauliflower into muffin or pancake batters for a sneaky way to boost fiber at breakfast.

2. Add More Produce to Your Plate

A great goal is to include a colorful plant-based food at every meal. For an extra boost, add fruits and veggies to your snacks too. Try mixing leafy greens into soups, loading up pasta dishes with broccoli or peas, or enjoying raw veggies with hummus as a satisfying snack.

3. Eat the Peels

The skin of fruits and vegetables is where a significant amount of fiber is found. Try keeping the skins on foods like apples, cucumbers and potatoes to get the maximum amount of fiber. For example, 1 large apple has 5.3 grams of fiber with the skin, versus 2.8 grams without the skin.

4. Focus on Pulses

Pulses are an excellent food to help you boost your fiber intake. Keep a variety of canned or dried pulses, like lentils, chickpeas and beans, in your pantry so you can use them anytime. Try adding lentils to soups, chickpeas to leafy green salads or black beans to weeknight tacos. 

5. Add In Fiber Gradually

To avoid digestive discomfort, increase your fiber intake gradually and drink plenty of water to help it move through your system smoothly. A good starting point could be to try increasing it by 1 to 3 grams per day. For example, if you generally eat about 10 grams of fiber per day, try aiming for 12 grams and slowly working your way up to the recommended intake over time. Sudden increases can lead to bloating or gas, so go slow and listen to your body.

6. Use Smart Swaps

Getting more fiber can be as simple as making a few easy swaps to the foods you already enjoy. Try whole-grain bread over white bread, swap refined pasta for whole-wheat or legume-based varieties. Swap half the flour for oat or almond flour in baking. Rosenthal also offers, “Use ground flaxseed instead of breadcrumbs in meatballs or burgers for a fiber boost and subtle nutty flavor.” 

Our Expert Take

Not only does fiber support digestion and help regulate appetite, but it also plays a key role in long-term disease prevention and longevity. We know that most Americans fall short on fiber, but small adjustments can make a big difference. By making simple changes like swapping in whole grains, keeping the skins on produce, and adding more legumes to your meals, you can work towards reaching your fiber goals and reap the health benefits.