Confused about how to up your fiber intake? These gut-health experts have got you covered.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Fiber plays a key role in digestion, nutrient absorption and overall gut health.
- Most U.S. adults don’t eat enough fiber, with average daily intake around 17 grams.
- Add fiber slowly, drink plenty of water and focus on getting a variety of fiber-rich foods.
When it comes to nutrition advice, “eat more fiber” is one of those phrases that gets tossed around a lot. We hear it, we nod along, but do we actually know what it means in practice? Or how to realistically do it day to day?
Dietary fiber—found exclusively in plant-based foods like fruits, vegetables, whole grains, legumes, nuts and seeds—plays a key role in digestion, nutrient absorption and overall gut health. There are two main types of fiber: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance, which can help slow digestion and support more stable blood sugar levels. Insoluble fiber, on the other hand, doesn’t dissolve—it helps move food through the digestive tract, adding bulk to stool and promoting regularity. Both types are important, as they can support satiety, digestive health and long-term disease prevention.
Despite these benefits, most people aren’t getting enough. Current guidelines recommend about 25 grams of fiber daily for women and 38 grams for men, yet the average intake among U.S. adults hovers closer to 17 grams per day. That gap helps explain why “eat more fiber” has become such common advice. But if you’ve ever found yourself wondering what that actually looks like, you’re not alone.
Thankfully, gastroenterologist Wendi LeBrett, MD (@socalgastrodoc), recently shared six tips for increasing fiber intake from fellow GI experts on Instagram. Together, they offered simple, practical strategies that can make boosting your fiber intake feel a whole lot more doable.
View this post on Instagram
1. Try Kiwis
Kiwis are proof that good things can come in small packages. Along with being rich in key nutrients like vitamin C, potassium and folate, this small fruit also delivers a solid dose of fiber. In fact, when asked for her go-to tip, gastroenterologist Supriya Rao, M.D.didn’t hesitate to recommend adding kiwi to your routine to help boost fiber intake.
One kiwi contains about 2 to 3 grams of fiber, and a standard serving (two kiwis) provides about 5 grams. What’s even cooler about kiwi is that it’s one of the only fruits that offers meaningful amounts of both soluble and insoluble fiber—a combination that supports digestion and regularity.
To get the most benefit out of the juicy fruit, consider eating the whole thing—yes, skin included. While it might sound unconventional, much of the fiber is concentrated in the skin. If the fuzzy texture isn’t your favorite, blending the whole kiwi into a smoothie is an easy way to incorporate it while avoiding the texture.
2. Track Your Fiber Intake
If increasing your fiber intake is a goal, it helps to get a clearer picture of where fiber is actually coming from in your diet. It’s easy to assume that all fruits, vegetables and whole grains are rich in fiber—but that’s not always the case. “Salads sound great, but a whole head of romaine only has 1 gram of fiber, [whereas] a cup of peas has 9 grams,” says gastroenterologist Morgan Sendzischew Shane, M.D.
That’s where tracking can come in handy—at least for a short period of time. Logging your food intake in easy-to-use apps for a few days or weeks can help you identify which foods are truly pulling their weight when it comes to fiber. Over time, this can make it easier to build meals that actually support your daily goals, without having to think so hard about it.
3. Layer Fiber into Your Meals
Layering your fiber is a “sneaky way of doing it,” says gastroenterologist Nayantara Orekondy, MD. Instead of trying to pack a large amount of fiber into one meal—which can feel overwhelming, especially if you’re just starting out—this approach focuses on spreading fiber-rich foods across meals and snacks throughout the day.
Layering your intake gradually can look like adding fruit to breakfast, beans or whole grains to lunch and vegetables at dinner, with fiber-rich snacks in between. Not only does this make fiber goals feel more manageable (it’s a lot easier to pack in 5 grams of fiber a few times a day than 25 grams of fiber in one sitting), but it can also help reduce uncomfortable digestive side effects like bloating or gas that sometimes come with suddenly increasing intake all at once.
4. Consider Supplementation
While getting fiber from whole foods is ideal, supplements can play a supporting role. Several of the experts in the video noted that meeting fiber needs through diet alone isn’t always realistic, and supplementation can help fill in the gaps. As gastroenterologist Mariam Naveed, M.D.puts it, “sometimes you need a little bit of both to get to your goal.”
Common options recommended by experts include Citrucel, Metamucil and Benefiber, which provide different types of fiber and can be incorporated based on individual needs and tolerance.
5. Take It Slow & Stay Hydrated
When it comes to increasing fiber intake, more isn’t always better—at least not all at once. “Do it slowly, because it can be a shock to the system,” explains Rao. A sudden jump in fiber can lead to bloating, gas or cramping, especially if your body isn’t used to it.
A more sustainable approach is to gradually increase your intake by 2 to 3 grams every few days, paying attention to how your body responds and adjusting as needed. Rao often recommends a simple strategy: focus on adding one new plant a week to your diet, whether that’s a new fruit, vegetable, whole grain or legume.
In addition to starting slow, registered dietitian Samina Qureshi, RDN, LD, CSDH, reminds us to stay hydrated, too. Fiber—especially soluble fiber—absorbs water, so drinking enough fluids helps it move through the digestive tract more comfortably and effectively.
For a simple way to combine both strategies, Orekondy suggests a two-for-one approach: mixing a fiber supplement like Benefiber into water, which can help support intake while also reinforcing hydration habits.
6. Lean on Vegetables
Last, but certainly not least, gastroenterologist Katerina Roma, D.O.encourages her patients to lean on vegetables when working to boost fiber intake. And we couldn’t agree more—vegetables are one of the most reliable and versatile sources of fiber.
From leafy greens and broccoli to carrots and Brussels sprouts, vegetables can easily be incorporated into meals throughout the day to up your fiber intake. Adding a handful of spinach to a smoothie, tossing roasted vegetables into a grain bowl or bulking up a pasta dish with sautéed veggies are all simple ways to increase fiber without making big changes to your routine.
Our Expert Take
Lucky for us, we have the advice of gut-health experts at our fingertips, helping us translate what “eat more fiber” actually looks like in practice. While the tips shared vary, the message remains consistent: increasing fiber doesn’t have to be complicated—it just has to be intentional. Whether it’s adding one new plant food at a time, paying closer attention to which foods actually deliver on meaningful fiber content, or using supplements to fill in the gaps, the focus is on starting slow, staying hydrated and building sustainable habits that add up over time.
Comments are closed.