How to Get More Fiber (Without the Fuss)

In the age of protein powders, keto snacks, and collagen everything, it might surprise you to learn that the nutrient Americans most desperately need isn’t protein at all—it’s fiber.

While protein has been riding high on a wave of health-halo marketing, fiber remains the unsung hero of our diets. According to data from the U.S. Department of Agriculture, nearly 95% of Americans don’t get enough fiber each day. That’s a staggering gap—especially considering that fiber can help prevent heart disease, support weight management, improve digestion, and even reduce the risk of certain cancers.

So why isn’t fiber getting the love it deserves?

Fiber doesn’t have a PR team or flashy packaging. You don’t see influencers raving about lentils or singing the praises of Brussels sprouts on TikTok. But fiber, found naturally in fruits, vegetables, whole grains, legumes, nuts, and seeds, plays a crucial role in maintaining good health.

There are two types of fiber: soluble and insoluble. Soluble fiber, found in foods like oats, apples, and beans, dissolves in water and helps lower cholesterol and blood sugar levels. Insoluble fiber, found in whole wheat, brown rice, and many vegetables, adds bulk to the stool and helps keep your digestive system moving smoothly. Most plant foods contain both types.

The recommended daily intake of fiber is 25 grams for women and 38 grams for men. But on average, most Americans are getting barely half that. Compare that with protein, where most people already exceed the recommended daily intake without breaking a sweat.

Why Fiber Deserves a Spotlight

Let’s break down why fiber should be the star of your next grocery list.

1. Supports Heart Health
   Studies show that diets high in fiber are associated with a lower risk of cardiovascular disease. Soluble fiber in particular helps lower LDL (“bad”) cholesterol levels, which is a major risk factor for heart disease—the leading cause of death in the U.S.
2. Keeps You Regular
   Fiber is essential for a healthy digestive tract. It helps prevent constipation, promotes regular bowel movements, and supports a healthy gut microbiome—an important and emerging area of research connecting gut health to immunity, mood, and even weight.
3. Promotes Weight Management
   Fiber adds bulk and volume to food without adding calories. It slows digestion, which helps you feel fuller for longer, reducing the chances of overeating. High-fiber foods also tend to require more chewing, giving your brain time to register fullness.
4. May Lower the Risk of Certain Cancers
   Some studies have found that diets rich in fiber are associated with a lower risk of colorectal cancer. That’s a compelling reason to add more beans, berries, and whole grains to your plate.
5. Helps Manage Blood Sugar
   Fiber—especially soluble fiber—slows the absorption of sugar, which can help manage blood sugar levels and reduce the risk of type 2 diabetes.

Unfortunately, many trendy diets do the opposite of what fiber-friendly eating encourages. Low-carb diets often eliminate fiber-rich foods like whole grains, fruits, and legumes. Ultra-processed snack bars and packaged meals, even when labeled “high-protein” or “low-carb,” are often stripped of natural fiber and fortified with synthetic additives instead.

Even well-intentioned efforts to eat healthier can backfire when people cut carbs without considering which carbs they’re cutting. The fiber-rich carbs—like quinoa, berries, lentils, and sweet potatoes—are the ones we should be eating more of, not less.

Here’s how  to Get More Fiber (Without the Fuss) 

You don’t need to overhaul your entire diet to boost your fiber intake. Small, simple swaps can go a long way:

• Start your day with whole grains. Choose oatmeal, whole grain toast, or high-fiber cereal over refined options.
• Add beans or lentils to meals. Toss them into soups, salads, tacos, or pasta dishes.
• Snack smarter. Swap out chips and cookies for popcorn, nuts, or a piece of fruit.
• Load up on vegetables. Aim to fill half your plate with colorful veggies at lunch and dinner.
• Include fruit or vegetables to your breakfast. Add berries to your oatmeal or spinach and tomatoes to your eggs.
• Don’t peel everything. The skin on fruits and vegetables like apples, pears, and potatoes contains valuable fiber. Did you know that you can even eat the skin on kiwis?!

If you are struggling to get enough fiber at lunch, I was glad to contribute to this article in Eating Well. Our tips may help.

Fiber supplements exist, but they’re no substitute for fiber-rich whole foods, which offer a powerful combination of nutrients and plant compounds that work together to support your health. Eating more plants is a sure way to up your fiber intake and it’s easy to do.

We would love to hear your favorite high fiber foods.

Have a healthy week.

Lisa