25 Great Ways to Get More Fiber in Your Diet

After years of taking a backseat to trendier nutritional supplements like protein and probiotics, fiber is finally getting some well-deserved attention.

The new federal dietary guidelines urge Americans to prioritize fiber-rich whole grains and cut back on refined carbs like white bread and packaged foods. Food manufacturers are adding fiber to everything from snack bars to soda, and TikTok is buzzing with “fibermaxxing” tips.

“We finally got fiber in the spotlight, and I’m quite excited about this,” says Joan Salge Blake, nutrition professor at Boston University and host of the nutrition podcast Spot On! “For something that isn’t digested by [the] body, it’s pretty dramatic, the effect it can have on your health.”

Fiber is not just about staying regular, she says, although that’s a key benefit for older adults more likely to struggle with constipation. Research shows fiber can also help lower cholesterol, improve blood sugar control, support weight loss, boost gut health and reduce the risk of cancer and heart disease. A study published in 2022 by The American Journal of Medicine also found it may be linked to improved cognitive function.

Yet most older adults still aren’t getting enough. Men over age 50 should get 28 grams of fiber a day, and women 22.

Here are 25 easy ways to get more fiber in your diet.

1. Spread your fiber intake throughout the day

Increasing your fiber intake too quickly, or consuming too much at once, can cause bloating, gas and other digestive discomfort. That’s why it’s important to gradually increase your daily fiber and drink plenty of water to help the fiber do its job, Salge Blake says. She recommends spreading out your intake by including a fiber-rich food at each meal and snack. Top sources include beans, whole grains, nuts, berries and seeds. 

2. Check labels carefully for fiber content

As a rule of thumb, try to choose foods that have at least 3 grams of fiber per serving, says Alison Kane, a registered dietitian at Massachusetts General Hospital. Foods labeled “high fiber” or “an excellent source of fiber” should have 5.6 grams of fiber or more per serving. But the front of the box doesn’t always tell the whole story, she says, so it’s important to read the nutrition facts carefully. For example, the “light multigrain” Thomas’ English muffins have 8 grams of fiber, she says, while the whole-wheat version has only 3 grams. 

3. Go wild for beans

Beans are known for their high fiber content: Just a half-cup can deliver 7 or more grams on average. Keep a few cans in your pantry and add them to every meal, Salge Blake suggests. Sprinkle them on salads, blend them into dips or add them to grain bowls and pasta dishes. They add a satisfying texture and are also rich in potassium and protein, two nutrients that older adults often don’t get enough of. To keep sodium in check, choose low-sodium versions, or give them a quick rinse before serving.

4. Take advantage of your freezer

Stock your freezer with easy, fiber-rich staples like frozen broccoli, Brussels sprouts and spinach, as well as frozen berries and passion fruit. Frozen fruits and vegetables make it easy to quickly bulk up meals, Salge Blake says. Toss spinach into soups, heat up frozen veggies as a side, or add frozen fruit to oatmeal or yogurt. “I love frozen foods because of their affordability and their ease of preparation,” says Salge Blake.

5. Load up on fruits and veggies (and leave the skins on)

Whole fruits and vegetables are some of the best sources of dietary fiber — including insoluble fiber, which keeps digestion moving. Nutritionists recommend including both a fruit and vegetables at every meal. Whenever possible, eat them with the skin on, suggests Christine Rosenbloom, a registered dietitian and coauthor of Food & Fitness After 50. That’s where much of the fiber is found, along with important vitamins and minerals. Apples, for example, have twice as much fiber when their skin is left on. Cucumbers, pears, potatoes and sweet potatoes also have a lot of fiber in their peels.

6. Gradually make the switch to whole grains

One of the easiest ways to boost your fiber intake is to choose breads, grains, pastas and cereals made from whole grains, says Rosenbloom. Look for “100 percent whole grain” on the label, and try different options; just because you didn’t like one brand of whole wheat bread doesn’t mean you won’t like another. If you’re not sure you’ll like the taste, ease in by mixing whole grains with your usual choices: Combine brown rice with white rice, for example, or use one white bread slice and one whole-wheat one on a sandwich. 

7. Substitute higher-fiber grains for white rice

If white rice is your go-to, mix things up by subbing in whole-grain brown rice or, even better, a higher-fiber grain like quinoa (5 grams per cup) or barley (6 grams). Between the two, “Barley takes the cake for fiber,” says Kane. These grains work well as a base for stir-fries and bowls or as side dishes. So does farro (8 grams per cup), she says. Try a chicken bowl with farro and vegetables, or a quinoa taco bowl topped with roasted peppers and onions, tomatoes, guacamole and black beans.

8. Try a trendy bean pasta

Traditional pasta is made from refined semolina flour, a refined flour derived from durum wheat, and delivers just 1 or 2 grams of fiber per serving. You can do better, nutritionists say. Whole-grain pastas are a good place to start, though fiber levels vary by brand. There are also a growing number of alternatives made from lentils, chickpeas and other legumes. In addition to fiber, they typically contain protein and other nutrients, making them a healthier option. If you’re new to alternative pastas, Leah Groppo, a registered dietitian with Stanford Health Care, suggests starting with a blend that includes some wheat, such as Barilla’s Protein+. It tastes and cooks more like traditional pasta, she says. To really boost your fiber, go for a fully bean-based version. Kane’s favorite is Barilla’s chickpea pasta, which she says is closest to conventional pasta. (Other options include Banza, Chickapea and Whole Foods Market Organic Chickpea Pasta.) No matter which alternative you choose, pay close attention to the cooking instructions. “Otherwise you can end up with a soppy, weird mess,” Groppo says.

9. Mix high-fiber cereal into your usual brand

High-fiber cereals like Fiber One, Kellogg’s All-Bran and Shredded Wheat will quickly amp up your fiber intake. But their taste and texture can take a little getting used to, Rosenbloom acknowledges. If that’s the case, she suggests mixing a high-fiber cereal with a cereal you already like. Start small—about a quarter cup added to your usual brand. It’s not a big change, but it “can really boost your fiber,” she says. Rosenbloom eats a version of this most mornings, topped with a high-fiber fruit like raspberries or blackberries. “I think of breakfast almost like a prescription,” she says. “Breakfast is really important because it gets you going.”

10. Spread avocado, not butter, on toast

Avocados aren’t just healthy fats. They are “amazing powerhouses of fiber,” Groppo says, with about 10 grams per fruit. For a fiber-rich breakfast, spread mashed avocado on whole-grain toast or Wasa Cripsbread. Consider adding a fried or scrambled egg for protein, then layer on toppings like everything-bagel seasoning, microgreens or beans for an extra boost. Avocado is also a great substitute for mayonnaise on sandwiches.

11. Make creamy oat-bran porridge

Oatmeal is a great source of fiber, with about 4 grams per cup cooked. But oat bran packs even more — about 7 grams per serving — and has a smooth, creamy texture, similar to Cream of Wheat, that many people love, says Groppo. Oat bran also cooks quickly, in just 2 to 3 minutes. “It is delicious,” Groppo says. “I make it like oatmeal in the morning.” Stir in a spoonful of peanut butter, then add nuts and fruit for a high-fiber, high-protein start to your day. Or make a savory version by adding olive oil, salt and pepper, feta and roasted vegetables such as blistered tomatoes and zucchini.

12. Sprinkle on seeds

Want an easy fiber boost? Sprinkle on some seeds. Groppo keeps a mix of ground flaxseeds (2 grams per tablespoon), chia seeds (around 5 grams) and hemp hearts (1 gram) nearby.  “I sprinkle them basically on anything,” Groppo says. You can add them to oatmeal, yogurt, casseroles or vegetables, use them as a thickener for hamburgers or meatballs, and add them to breadcrumbs for coatings. For a bigger crunch, keep pumpkin and sunflower seeds on hand.s

13. Blend beans with ground meat

When you’re making chili, tacos, Bolognese or other dishes with ground meat, cut back on the meat and add beans instead, Salge Blake suggests. If your chili recipe calls for 2 pounds of ground meat, for example, use 1 pound and bulk it up with beans to add fiber while keeping the same hearty feel. Smashed black beans work especially well mixed into taco meat or folded into meatballs or burgers. Bonus benefit: Beans are inexpensive at a time when meat prices are rising, Salge Blake says, so “cutting in more beans is going to help with your wallet, too.”

14. Pick up a pouch of precooked lentils

Packets of precooked lentils, similar to Ready Rice, are easy to find in supermarkets and can be used in many ways to boost your daily fiber, Kane says. Use them as a base for grilled chicken or fish instead of rice; stir them into pasta sauce; or swap your usual green salad for a simple lentil mix with feta, red onions, tomatoes and other vegetables, marinated in olive oil and vinegar. Canned precooked lentils work well too, though they are softer than the ones in pouches.

15. Soup up your soup

Turn any soup into a fiber-packed meal by dumping in beans or other vegetables, Salge Blake suggests. In her own kitchen, she combines two cans of vegetable soup, a can each of diced tomatoes and beans, and some frozen vegetables to make a big batch of hearty vegetable soup every Sunday. Then she reheats it in a mug during the week for an afternoon snack. “It’s a wonderful way to sneak more vegetables in your diet,” she says. Adding beans and frozen vegetables not only boosts fiber and nutrients, but it also helps dilute the sodium in canned soup, she adds — all without any chopping or prep.

16.  Make a homemade trail mix

Dried fruit is sweet, portable and doesn’t spoil quickly. Because its water has been removed, you get more fiber in a handful than you would with fresh fruit, and like fruit, it’s rich in nutrients and antioxidants. For a balanced treat, pair raisins, Craisins or tart cherries with nuts, seeds and some dark chocolate chips to make a sweet-and-savory trail mix, Rosenbloom says.

17. Roast your own beans

Roasted beans make a crunchy, satisfying snack, says Groppo. Toss rinsed and dried chickpeas with olive oil and seasonings like paprika, everything-bagel seasoning or garlic powder, then roast (or air-fry) until crisp. “It’s one of my favorite things to do with any kind of bean, but I love garbanzo beans,” Groppo says. “They get crunchy but still a little soft. They’re pretty tasty.” She also likes to roast pinto beans. 

18. Pop some edamame

Another bean you can roast is edamame (4 to 9 grams of fiber per half-cup), but Salge Blake likes keeping them in the freezer, thawing them and eating them as is. There’s something satisfying about popping them out of their pods and into your mouth. The shelled beans are also delicious on salads and in Asian-style bowls.

19. Try nuts in new flavors

If you’re tired of plain nuts, try some of the flavored options, Kane suggests. Almonds, pistachios, peanuts and many others now come in just about every flavor, from chili-lime to salt and vinegar. Almonds have the most fiber (3 to 4 grams per ounce), but pistachios and peanuts also pack a punch. Nuts are a great alternative to salty snacks like chips, and you’ll get healthy fats and protein along with the fiber to keep you full.

20. Make these frozen banana bites

Frozen fruit — think mangoes, grapes or raspberries — can be a refreshing way to satisfy your sweet tooth. For a next-level treat, try this combo suggested by Groppo: Dip banana slices in warmed peanut butter, roll in hemp hearts, then freeze. You can eat them like that, but for a decadent finish, dip them in melted chocolate. If you use dark chocolate, 1 ounce delivers about 4 grams of fiber.

21. Munch on popcorn

Popcorn is a whole grain, with 3 grams of fiber in a 3-cup serving. It’s a surprisingly smart snack — low in calories, and filling — as long as you go easy on the butter, Kane says. Try spritzing it with olive oil and adding taco, ranch or chili-lime seasoning, or a sprinkle of grated Parmesan. For the lightest option, go with air-popped popcorn or microwave kernels in a brown paper lunch bag. Store-bought popcorn can also be a good choice, Kane says. Just check the label to make sure its saturated fat level isn’t high.

22. Think of whole-grain cereal as a snack

Cereal doesn’t just have to be for breakfast, Salge Blake says. Portion some into small bags for an easy, on-the-go snack. Cheerios are a good choice, she says; one serving has about 4 grams of fiber from whole-grain oats. Pair it with nuts and dried fruit for a new take on trail mix.

23. Whip up some chia pudding

Chia seeds are tiny, but they’re packed with fiber — about 10 grams in just 2 tablespoons — and they’re also a good source of protein and omega-3s.  Stir them into milk (regular or nondairy), refrigerate for a few hours, and it’ll turn into a creamy pudding. Top with fruit, nuts and a drizzle of honey for a make-ahead fiber fix. For a chocolate version, add unsweetened cacao and honey, and top with strawberries or raspberries.

24. Turn dates into a Snickers-style treat

Medjool dates are naturally sweet and surprisingly high in fiber — about 3 grams in just two. They’re so good, Groppo eats them out of the bag, and she says they’re even better if you slice them open, remove the pit and stuff them with nuts and nut butter. For the viral Snickers-style stuffed dates you may have seen on social media, sprinkle them with crushed nuts or seeds, then dip them in melted chocolate. They’re supposed to taste like a Snickers bar, though Groppo wasn’t entirely convinced. Still, she says, they’re delicious.

25.  Consider a fiber supplement

Nutritionists say it’s best to get your fiber from your diet, because most fiber-rich foods also deliver critical vitamins and minerals. But if your diet is falling short, ask your doctor if you should consider a supplement. Start with a small amount and increase gradually as your body adjusts, and be sure to drink plenty of water to help with any side effects.

18. Pop some edamame

Another bean you can roast is edamame (4 to 9 grams of fiber per half-cup), but Salge Blake likes keeping them in the freezer, thawing them and eating them as is. There’s something satisfying about popping them out of their pods and into your mouth. The shelled beans are also delicious on salads and in Asian-style bowls.

19. Try nuts in new flavors

If you’re tired of plain nuts, try some of the flavored options, Kane suggests. Almonds, pistachios, peanuts and many others now come in just about every flavor, from chili-lime to salt and vinegar. Almonds have the most fiber (3 to 4 grams per ounce), but pistachios and peanuts also pack a punch. Nuts are a great alternative to salty snacks like chips, and you’ll get healthy fats and protein along with the fiber to keep you full.

20. Make these frozen banana bites

Frozen fruit — think mangoes, grapes or raspberries — can be a refreshing way to satisfy your sweet tooth. For a next-level treat, try this combo suggested by Groppo: Dip banana slices in warmed peanut butter, roll in hemp hearts, then freeze. You can eat them like that, but for a decadent finish, dip them in melted chocolate. If you use dark chocolate, 1 ounce delivers about 4 grams of fiber.

21. Munch on popcorn

Popcorn is a whole grain, with 3 grams of fiber in a 3-cup serving. It’s a surprisingly smart snack — low in calories, and filling — as long as you go easy on the butter, Kane says. Try spritzing it with olive oil and adding taco, ranch or chili-lime seasoning, or a sprinkle of grated Parmesan. For the lightest option, go with air-popped popcorn or microwave kernels in a brown paper lunch bag. Store-bought popcorn can also be a good choice, Kane says. Just check the label to make sure its saturated fat level isn’t high.

22. Think of whole-grain cereal as a snack

Cereal doesn’t just have to be for breakfast, Salge Blake says. Portion some into small bags for an easy, on-the-go snack. Cheerios are a good choice, she says; one serving has about 4 grams of fiber from whole-grain oats. Pair it with nuts and dried fruit for a new take on trail mix.

23. Whip up some chia pudding

Chia seeds are tiny, but they’re packed with fiber — about 10 grams in just 2 tablespoons — and they’re also a good source of protein and omega-3s.  Stir them into milk (regular or nondairy), refrigerate for a few hours, and it’ll turn into a creamy pudding. Top with fruit, nuts and a drizzle of honey for a make-ahead fiber fix. For a chocolate version, add unsweetened cacao and honey, and top with strawberries or raspberries.

24. Turn dates into a Snickers-style treat

Medjool dates are naturally sweet and surprisingly high in fiber — about 3 grams in just two. They’re so good, Groppo eats them out of the bag, and she says they’re even better if you slice them open, remove the pit and stuff them with nuts and nut butter. For the viral Snickers-style stuffed dates you may have seen on social media, sprinkle them with crushed nuts or seeds, then dip them in melted chocolate. They’re supposed to taste like a Snickers bar, though Groppo wasn’t entirely convinced. Still, she says, they’re delicious.

25.  Consider a fiber supplement

Nutritionists say it’s best to get your fiber from your diet, because most fiber-rich foods also deliver critical vitamins and minerals. But if your diet is falling short, ask your doctor if you should consider a supplement. Start with a small amount and increase gradually as your body adjusts, and be sure to drink plenty of water to help with any side effects.