Fiber is the latest wellness trend to get a rebranding—transforming a necessary dietary cornerstone into something fun and sexy. “Fiber can help reduce energy intake, lower blood glucose, prevent certain cancers, promote gut health, and improve cardiovascular health,” says Dr. Qianzhi Jiang, pediatric and family dietitian at The Nutrition Changer. “Most people don’t consistently meet their daily fiber needs,” adds registered dietitian nutritionist Valerie Agyeman.
The US Food and Drug Administration suggests that an active, healthy adult aim for 28 grams of dietary fiber a day—but studies have found almost all American adults are deficient (and some, even 95% under the daily allotment).
Eat the skin of fruits and veggies
The skin of most fruits and vegetables is actually higher in fiber than the fruit flesh, says Dr. Lisa Ganjhu, a gastroenterologist at NYU Langone. “Rather than peeling and throwing out the peels, eat your fruits whole,” she says (adding that you should use common sense here—fruits like avocados, bananas, ect shouldn’t be eaten with the skin on). According to WebMD, eating the apple with the skin on adds 2 grams of fiber to the serving.
Top off with beans or lentils
Split peas, lentils, black beans, and more—the world is your oyster when it comes to beans and legumes. “Tossing them into salads, soups, or even pasta is one of the simplest upgrades because they’re naturally packed with fiber and instantly make a meal more satisfying and filling,” Agyeman says.
Reach for seeds and nuts
Both Dr. Ganjhu and Agyeman love this cheat: Add a spoonful of chia seeds (10 grams in an ounce), flax seeds (8 grams per ounce), or unshelled hemp seeds (9 grams per ounce) to whatever’s for breakfast, lunch, and dinner. “This quietly bumps up fiber and helps meals feel a little more balanced and sustaining,” says Agyeman. If you’re feeling lost, Zoe’s Daily30 is an easy place to start. The crunchy topper combines 30 plant-based ingredients, and one scoop has 5 grams of fiber.
Add a plant to your dessert
“Fruits and vegetables are nutrient-dense, but also delicious and sweet,” says Dr. Jiang. Topping off your final course—whether it’s ice cream, pie, a crumble, or more—with something fresh can up the fiber of the dish without skimping on flavor. Some ideas include raspberries (8 grams per cup), a pear (5.5 grams in a medium pear), or an apple with the skin on (4.5 grams in a medium apple). “They also add a variety of vitamins and minerals to the dish, along with fiber.”
Choose high-fiber snacks
Drop the granola bar. Dr. Jiang suggests reaching for a snack like “popcorn, nuts, seeds, roasted chickpeas, or other beans” when you’re feeling hungry. “They are crunchy and savory, which is satisfying while making it easier to get fiber into your diet.” For example, three cups of air-popped popcorn have around 3.5 grams of fiber.
Cook and cool certain foods
When it comes to starchy foods like potatoes, pasta, certain legumes, and rice, Ganjhu suggests the cook and cool method. “This method creates resistant starches, which improve blood sugar control, enhance satiety, increase insulin sensitivity, reduce cholesterol, and improve colon health.”
