{"id":559000,"date":"2026-07-25T14:06:25","date_gmt":"2026-07-25T14:06:25","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/559000\/"},"modified":"2026-07-25T14:06:25","modified_gmt":"2026-07-25T14:06:25","slug":"how-to-increase-your-fiber-intake-101","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/559000\/","title":{"rendered":"How to Increase Your Fiber Intake 101"},"content":{"rendered":"

Fiber<\/a> is definitely having its moment in the pop culture spotlight. (Please don\u2019t ask me to use the word \u201cfibermaxxing\u201d in a sentence.) As a dietitian, I\u2019m thrilled to finally see people giving fiber the attention it deserves. Although it doesn\u2019t provide energy, fiber still plays an essential role in many body processes.<\/p>\n

\u201cFiber is important for a balanced gut microbiome, regular bowel movements, digestive health, blood sugar management, healthy cholesterol levels, appetite regulation, liver health, weight management, and more,\u201d says Avery Zenker, RD, an Ontario-based health writer at\u00a0MyChronsAndColitisTeam<\/a>.<\/p>\n

With so much riding on this nutrient, we want to help you understand how much is needed,<\/a>\u00a0what important foods and supplements you can get it from, as well as how to safely boost your intake \u2014 and yes, there’s definitely a wrong way to go about it.<\/p>\n

Recommendations for what constitutes \u201cenough\u201d range with age and intake. But food blogger Meme Inge, RDN<\/a>, of Living Well Kitchen in Solana Beach, California, says: \u201cRecommendations are for about 14 grams [g] of fiber per 1,000 calories consumed. For men under 51 years old, [that\u2019s] 38 g per day. Women under 51 need at least 25 g per day. Men over 51 need 30 g, and women over 51 need at least 21 g of fiber per day.\u201d<\/p>\n

If you\u2019re not coming close to this number right now, your best bet is to increase your intake slowly and get to a place you can stay at consistently, according to Inge, to avoid gastrointestinal distress. Zenker suggests setting meal targets by breaking down your full daily fiber needs into manageable portions. For a 25-g day, you could aim for 8 g to 9 g with each meal and then work in some of our high-fiber snack ideas<\/a>, too.<\/p>\n

I\u2019ve come across a lot of misconceptions about what foods are actually high in fiber during my own 12 years as a dietitian. (The PR team for spinach deserves a raise.) For instance, folks are often shocked when I tell them that you\u2019d have to eat 10 cups of spinach to get close to the amount of fiber in a single serving of beans.<\/p>\n

[1]<\/p>\n

Zenker suggests swapping out your garden salad for roasted vegetables \u2014 like cauliflower, broccoli, and Brussels sprouts \u2014 and trying some of the highest-fiber foods, like artichokes. While some good fiber will come from fruits and vegetables, some more-concentrated sources tend to be nuts, seeds, beans, and grains. \u201cLegumes are some of the highest-fiber foods, providing you some of the best bang-for-your-buck,\u201d Zenker says.<\/p>\n

As a bean and grain evangelist myself, I\u2019m pleased to share some of the best foods (and some fabulous supplements<\/a>) to help you get more fiber each day.<\/p>\n","protected":false},"excerpt":{"rendered":"Fiber is definitely having its moment in the pop culture spotlight. (Please don\u2019t ask me to use the…\n","protected":false},"author":2,"featured_media":559001,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[163,85,46,543],"class_list":["post-559000","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-il","tag-israel","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/559000","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=559000"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/559000\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/559001"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=559000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=559000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=559000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}