Quick question: Are you getting enough fiber each day?
The answer for the vast majority people is a resounding no. More than 90 percent of women and 97 percent of men fail to meet the recommended intake.
“There’s usually a pretty big difference in how much fiber people think they are getting and how much they actually are,” says UNC Health registered dietitian Natalie Newell.
The U.S. Department of Agriculture recommends 14 grams of fiber for every 1,000 calories consumed, so precise needs vary, but generally, adults should aim for 25 to 35 grams per day, Newell says.
Here’s some good news: “When you are more aware of your choices, you’ll find there are lots of ways you can reach this goal,” Newell says.
What is fiber and why do we need it?
Fiber is a type of carbohydrate, but it differs from other carbohydrates, such as sugars and starches, in that the body can’t break it down via digestion.
There are two types of fiber. Soluble fiber can be dissolved in water, forming a gel-like substance in the stomach, while insoluble fiber remains intact as large particles as it moves through your digestive system.
You need both types. When you read a food label, it will all be labeled as “dietary fiber.”
“Soluble fiber’s main function is to slow your digestion, which affects how full you feel, so it aids in weight management,” Newell says. “It also lowers your cholesterol, regulates your blood sugar and helps with energy. Insoluble fiber’s main function relates to the gastrointestinal system and gut health, keeping bowel movements regular and preventing constipation.”
It’s common to try to cut carbohydrates when you have a weight loss goal, but cutting fiber-rich carbs can leave you constipated.
“Not all carbs are created the same,” Newell says. “A carb with fiber will keep you fuller for longer, as well as providing all those other benefits. You still have to eat a well-rounded diet, even if you’re working to lose weight.”
What foods are good sources of fiber?
Plant-based foods—legumes, vegetables, fruits, whole grains, and nuts and seeds—are good sources of both soluble and insoluble fiber. Animal products, such as meat, eggs and dairy, do not contain fiber.
“Most of your fiber should come from fruits and vegetables,” Newell says. “If you’re getting five servings of fruits and vegetables a day, you will be close to getting the right amount of fiber.”
As a bonus, you’ll also get lots of vitamins, minerals and other building blocks of a healthy diet. Some particularly fiber-rich fruits include guava, raspberries, blackberries, pears, kiwis and grapefruit, while artichokes, Brussels sprouts, sweet potatoes and broccoli are a few superstars on the vegetable side.
Grain products with lots of fiber include bran cereals, bulgur, barley and popcorn. Breads, rice and cereals have varying amounts of fiber, so check the nutrition label if you’re trying to decide between two options, rather than just relying on the color of the product.
“Some people just choose brown rice over white rice, for example, but some of those brown breads, rice and pastas don’t have significantly more fiber,” Newell says, noting you should check the food label for the fiber content of all bread, pasta and rice.
Lentils, peas and many beans (including lima, navy, pinto and black) are good sources of fiber, as are pumpkin, chia and flax seeds, and almonds and pistachios.
How do I get more fiber?
You don’t want to add massive amounts of fiber all at once. Newell recommends using a food journal, website or app where you can track where you are with fiber now.
“It’s important to start slowly and progress,” Newell says, noting that your first benchmark might be adding 3 grams per day. “If you add a lot all at once, you may start to deal with bloating and gas, and that will prevent you from wanting to continue.”
Here are a few small ways you can add more fiber to your diet:
- Add beans to your salads and soups.
- Instead of yogurt with granola, try yogurt with bran flakes or a fiber-fortified cereal. Chia seeds or ground flaxseed are also easy adds to yogurt, oatmeal or cereal.
- Try some spinach or mushrooms in your morning omelet.
- Swap your usual bread for one with a higher fiber content. Newell says to look for breads that have at least 3 grams of fiber per slice.
- When choosing a snack, think about a serving of vegetables or fruit. Newell recommends trying roasted chickpeas instead of potato chips.
As you eat more fiber, be sure to also drink plenty of water, which helps fiber move through the digestive system.
If you’re struggling to meet your goal, consider talking to your primary care provider or a dietitian, who can help you find sources of fiber that you like.
“We want these changes to be successful, not overwhelming,” Newell says. “There are so many ways to get more fiber, and we can find something you enjoy so that it’s a good fit, something you’ll want to make a habit.”
If you have questions about your diet, talk to your doctor. If you need a doctor, find one near you.