How to Get More Fiber in Your Diet

Video by Jonathan Parrish

Has your doctor ever recommended more fiber in your diet? Fiber is an important part of a healthy diet. Research shows that most Americans only consume 9 to 12 grams of fiber daily, which isn’t enough. Generally, women need at least 20 to 25 grams of fiber daily, and men need at least 30 to 38 grams daily, depending on age. 

Fiber comes in different forms, which makes it hard to briefly define. The following classifications can help you sort out each type:

• Soluble fibers are water-soluble. This means they are digestible and dissolve in water.
• Insoluble fibers are not digestible.
• Dietary fiber is naturally present in the plants that we eat. Most plants contain both insoluble and soluble fiber in different amounts.
• Added fiber is the fiber that food manufacturers add to some products to increase their health benefits.

Dietary fiber supports overall health. The right amount of fiber plays a role in improving gut health, balancing cholesterol levels, managing weight loss, regulating fullness, lowering the risk of many health conditions like colon cancer, breast cancer, and diabetes, and much more.

Slowly add fiber to your diet to prevent abdominal pain, bloating, and gas. 

Pro Tip: Water and fiber go hand in hand. Try to drink an amount of water that is equivalent to at least half of your body weight in ounces.  Begin your fiber journey by adding five additional grams weekly until you reach your goal.

Quick Tips to Add More Fiber to Your Day:

1. Add nuts and seeds to oatmeal, salads, yogurt, and other dishes.
2. Keep raw veggies on hand as a snack.
3. Try using whole wheat flour in baking. Try replacing half of the white flour listed in a recipe with whole wheat.
4. Add beans to omelets, soups, salads, and stir-fry.
5. Boost the fiber in smoothies by adding ground flaxseeds.

Bonus Tip:

• Learning to read the Nutrition Facts label can help you keep track of how much fiber you are getting. Checking the Nutrition Facts label on packaged foods can give you insight on what’s in your food, including fiber, calories, added sugar, and more. This label is a great tool to help you make healthier choices and identify nutrient-rich foods.  Our previous blog post and video on How to Read Nutrition Facts Labels can help you get started. https://extension.msstate.edu/blog/how-read-nutrition-facts-labels
• The Dietary Guidelines for Americans has a good resource that shows the amount of dietary fiber in many of the foods we eat. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0
• Some people may need a fiber supplement. Consult with your registered dietitian or physician before beginning a supplement.

For more information about dietary fiber, visit Dietary Guidelines for Americans, MyPlate, American Academy of Nutrition and Dietetics.

For more helpful tips, healthy recipes, and other information, visit extension.msstate.edu and join our MSU Nutrition and Wellness Facebook group.