Most People Aren't Eating Enough Fiber — 7 Ways To Get More

If you often find yourself hungry, bloated, or backed up, then you likely need some more fiber in your life. 

Fiber is a unique complex carbohydrate found exclusively in plants. It plays an essential role in keeping you regular, filling you up after meals and snacks, and nurturing your gut microbiome.* 

But about 95% of Americans aren't hitting their baseline fiber needs (which range from 21 to 38 grams1 depending on your age and sex). So most of us have a lot of room for improvement in the fiber department. 

Breakfast is (arguably) the best meal to load up on fiber-rich foods that will surely keep you full and energized (while warding off unnecessary snacking) until lunch. And chia seeds and berries pack an impressive amount of fiber despite their small size. 

One tablespoon of chia2 seeds and a half cup of raspberries3 provide 4 grams of fiber, each. 

If you love a quick pasta salad for lunch or if noodles tend to be your carb of choice for dinner, then consider reaching for a chickpea pasta to basically quadruple the fiber you get per serving. 

For example, 2 ounces of chickpea pasta4 (about a heaping cup of cooked noodles) offers 8 grams of fiber—quite a jump from the 2 grams of fiber from the same amount of white pasta5. 

Make your own trail mix at home by using mixed nuts and dried figs. 

Each fig provides around 1 gram of fiber, so a serving of three to five figs6 quickly adds to your fiber count. Pair that with a quarter-cup of almonds7 for 4 more grams of fiber (as well as 6 grams of protein). 

This subtropical fruit is not only bursting with antioxidants and vitamin C but also fiber. Two whole kiwis will get you around 4-5 grams of fiber8—half of which is actually concentrated in the skin. But not everyone is a fan of its fuzziness.

mindbodygreen's organic fiber potency+ provides 6 grams of fiber (in one scoop) from organic guar beans, green kiwifruit, and a trio of mushrooms. Together, these ingredients promote regularity, healthy stool form, satiety, healthy blood sugar and cholesterol levels, and gut microbial balance.* There's also a probiotic strain (Bacillus subtilis ATCC122264) to help reduce gas and bloating.*

The powder itself is completely flavorless and readily dispersed in water, smoothies, and even coffee. It also mixes seamlessly into yogurt, oats, and chia pudding.

Yes, grain bowls are an easily customizable meal, but many people still gravitate to rice for the base. But rice (even brown rice) isn't the best source of fiber. A cup of brown rice only provides about 1.6 grams of fiber. Try lentils—or a lentil-rice mixture—to enhance the fiber content of this meal. 

Pears are another fruit that's sneakily high in fiber: One medium pear has 5-6 grams of fiber10. While you can always munch on this fruit as a snack, try adding it to a salad to make a meal of it.

Carbs often get a bad rap, but fiber-rich ones are severely lacking in many people's diets. Fiber helps keep you on a regular bathroom schedule and keeps hunger pains at bay.* Just a few small tweaks to your meals and snacks can significantly bump up your daily fiber intake.