When you’re trying to eat healthy, it’s easy to focus on what foods you should eat less of. But there’s one thing most of us should probably eat a lot more of: fiber.
Most Americans don’t have enough fiber in their diet, and according to dietitians, it could make a bigger difference than you think.
“Healthy eating doesn’t always have to start with restriction,” says Samantha Oldman, RD, with Hartford HealthCare. “For many people, adding more fiber-rich foods is one of the simplest ways to make meals more filling and more nutritious.”
Here’s why dietitians want you to make room for more fiber on your plate.
Fiber helps your meals feel more satisfying
Fiber is a type of carbohydrate your body can’t fully digest, and while that may not sound like a good thing, it is.
Because fiber moves through your digestive system more slowly, it can help you feel fuller for longer.
“Fiber-rich foods tend to be more satisfying,” Oldman says. “That can make it easier to build meals that give you steady energy instead of leaving you hungry again an hour later.”
Getting more fiber isn’t as hard as it sounds. Try adding:
- Beans or lentils to soups, salads or tacos.
- Berries to yogurt or oatmeal.
- Vegetables to eggs, pasta or grain bowls.
- Nuts or seeds to your usual snack.
- Whole grain versions of bread, rice or pasta instead.
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Fiber keeps your digestive system running smoothly
There’s a reason why fiber is recommended when you’re constipated.
“Fiber adds bulk to stool and supports regular bowel movements,” Oldman says. “It also helps feed the healthy bacteria in your gut.”
But if you’re not used to eating much fiber, adding too much at once can leave you feeling bloated and gassy. That’s why Oldman recommends increasing your intake gradually.
“Add one fiber-rich food at a time and drink more water as you increase your intake,” Oldman says. “Increasing fiber without also drinking enough water may lead to changes in your bowel habits.”
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Eating more fiber can help lower your cholesterol
Fiber doesn’t just help digestion. It can also be helpful if you’re watching your cholesterol.
Soluble fiber, which is found in foods like oats, beans and apples, can help lower LDL, or “bad,” cholesterol by reducing how much cholesterol your body absorbs.
“Fiber-rich foods are often good for your heart because they replace less nutritious options and add nutrients your body needs,” Oldman says. “Foods like oats, beans, fruits and vegetables can all be part of a heart-healthy pattern.”
An occasional bowl of oatmeal won’t make a major difference in your cholesterol, but eating fiber-rich foods regularly can help lower it over time.
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How much fiber do you need each day?
Most Americans aren’t getting nearly enough fiber. In fact, the average adult eats only about half the recommended amount.
So how much should you aim for?
Most adults need about 25-38 grams of fibe per day, depending on their age and sex.
“Fiber is one of those nutrients people often overlook,” Oldman says. “But when you start looking for it, you realize there are a lot of easy ways to add more.”
Which foods have the most fiber?
You don’t need powders or supplements to get more fiber in your diet. There are plenty of foods that can help you reach your daily goal.
“Fiber comes naturally from plant foods,” Oldman says. “Fruits, vegetables, beans, lentils, nuts, seeds and whole grains are all great places to start.”
Here are some high-fiber foods worth adding to your grocery list:
- Lentils: 15.5 grams per cup, cooked
- Black beans: 7.5 grams per half cup, cooked
- Raspberries: 8 grams per cup
- Whole-wheat pasta: 6 grams per cup, cooked
- Pears: 5.5 grams per medium pear
- Oatmeal: 4 grams per cup, cooked
- Popcorn: 3.5 grams per 3 cups, air-popped
> Related: The 8 Best Fruits for Your Health
Start by adding more fiber to what you already eat
You don’t always have to give up foods to improve your diet.
“Adding fiber-rich foods can make healthy eating feel more doable,” Oldman says. “It’s a small shift that can make meals more satisfying and support your health over time.”
