What It Looks Like to Eat Enough Daily Fiber [PHOTOS]

Fiber is a hot topic right now, especially as viral trends like fibermaxxing take social media by storm. And, perhaps, for good reason: High fiber consumption has been shown to reduce the risk of all-cause mortality by 23%. This is in part thanks to fiber’s numerous benefits, including support for a healthy weight and regular bowel movements, as well as blood sugar control and overall gut health. Fiber also reduces the risk of colon cancer and cardiovascular disease.

Most of us could benefit from increasing the amount of fiber in our diets. Despite its numerous merits, more than 90% of women and 97% of men fail to meet their respective recommended intakes for dietary fiber. But that ends here. We’re sharing what it actually looks like to eat an adequate amount of fiber in a day—and it’s probably not as hard as you may think.

How Much Fiber Do You Need in a Day? 

Everyone’s body and health needs are different, but generally, the recommended daily fiber intake goals are 25 grams for women and 38 grams for men. So what does that actually look like over the course of a day? Registered dietitians share a sample day with adequate fiber to show you how easy it can be with a little effort and more focus on fiber.

Here’s a sample meal plan to help you meet your daily fiber needs.

Breakfast 

“A high-fiber breakfast can help kick-start digestion and help you maintain your energy levels throughout the day,” says Lena Bakovic, M.S., RDN, CNSC. Because fiber has been shown to increase satiety, or the feeling of fullness, it may also prevent you from overeating later in the day.

Sample breakfast:

TOTAL: 8 g fiber

Morning Snack

Sometimes you need a little something to hold you over until lunch. Bonus points if it offers up fiber and other beneficial nutrients. Consider preparing a quick, three-ingredient snack at the beginning of the week. 

Sample snack:

TOTAL: 3 g fiber

Lunch

By the time lunch rolls around, you’re due for a boost of protein and fiber—both of which will help you stay full and energized for the rest of your day.

Sample lunch:

TOTAL: 8 g fiber

Afternoon Snack

Make-ahead snack options like our Strawberry-Almond Butter Energy Cups, Avocado Hummus and Cottage Cheese Snack Jar are great between-meal choices to support healthy digestion and help you poop.

Sample snack:

TOTAL: 5 g fiber

Dinner

You can’t go wrong with high-fiber, high-protein dinner recipes like our Chickpea Grain Bowl with Feta & Tomatoes, Creamy Salmon & Asparagus Pasta and Teriyaki Chicken Salad. 

Sample dinner:

TOTAL: 8 g fiber

Daily total: 32 g fiber 

Other Tips for Adding More Fiber to Your Diet

Figuring out ways to add more fiber to your diet doesn’t have to be complicated or time-consuming. Follow these simple RD-backed tips to make sure you’re getting enough fiber each day. 

• Stick to whole grains. Think: oats, brown rice and whole-wheat products, which are all naturally higher in fiber than their refined, heavily processed equivalents, like white breads and pastries, says Bakovic. 
• Add more vibrant colors to your meals. Bakovic recommends prioritizing fiber-rich options like berries, apples, carrots and dark leafy greens.
• Try to add at least 1.5 to 2 cups of veggies at both lunch and dinner. “This is important not only for fiber, but also for getting enough vitamins, minerals and antioxidants to support your needs,” Rachel Gargano, M.S., RD, CSSD, CBS, says. Research suggests that eating a variety of plants each week is key to maintaining a healthy balance of bacteria in your gut, which can help you stay regular, among other benefits.
• Choose naturally fibrous snacks to take on the go. “Nuts, seeds or legumes like beans and lentils are excellent sources of both fiber and other nutrients,” Bakovic says. 
• Don’t rely on solely supplemental fiber. “Some research suggests that supplemental fiber, also called ‘purified’ or ‘isolated’ fiber, may not work the same as fiber from whole foods,” Gargano says. “Because each type of fiber works differently, different types of supplemental fibers won’t provide all the benefits you may expect—and some may not provide benefits at all.” Plus, if you rely exclusively on supplements to meet your needs, you miss out on all of the other beneficial nutrients found in plants.

Our Expert Take 

Fiber is crucial for your overall well-being, as it helps stave off high cholesterol and diabetes, while also promoting regularity. Despite its benefits, many people don’t get nearly enough in their diet. 

But adding fiber to your meals and snacks doesn’t have to be challenging. Spread your intake out across all of your meals and snacks and choose naturally high-fiber foods such as whole grains, vegetables, fruits and legumes. Do just that and you’re on your way to filling your day with more fiber.