Ten Ways to Eat More Fiber

Fiber is often the butt (literally) of nutrition jokes, but it might be the most underrated lifesaver in your diet.

Almost everyone under-eats fiber. And even people who think they’re doing well could probably use more. Fiber supports:

• Appetite control

• Blood sugar regulation

• Healthy cholesterol ❤️

• Regular bathroom trips 🚽

• Less bloat

• Better gut health

• Lower inflammation

Basically… it does a lot of the unsexy work that keeps your body running smoothly.

Fiber & Weight Loss

Eating more fiber helps you produce more natural GLP-1, a hormone that makes you feel full faster and stay full longer. GLP-1 is the same hormone targeted by medications like Ozempic, Mounjaro, and Wegovy. If fat loss is the goal, this is a big deal!

Fiber & Your Gut

Fiber also plays a huge role in gut health. A healthy gut means more regular bathroom trips, feeling less bloated, and less inflammation. High fiber diets have even been linked to decreased risk in cancer, especially colon cancer.

10 foods that add 5 grams of fiber

1. 1/3 Cup of Cooked Black🫘: Ahh the magical fruit… this is not even a full serving. Look for excuses to add black beans to all your meals!

2. ¾ Cup of Cooked Oatmeal🥣: A great breakfast option and one I eat often. Look for protein oats to knock out two birds with one stone!

3. ½ Medium Avocado🥑: A great add to salads, tacos, or anything else. Lots of healthy fats too!

4. 1 tbsp of Chia Seeds: Lots of seeds are high in fiber. I find chia seeds mix great and don’t add too much taste.

5. 1 Apple🍎: Natures original convenience food. Bring it to work and eat it when those mid-day cravings hit.

6. 1 Cup of Cooked Quinoa: A great rice substitute. Quinoa is feeling, tasty, and full of fiber.

7. ¾ Med Sweet Potato🍠: Sweet potatoes tend to have a little more nutrients than white potatoes. Be careful with the brown sugar and butter or this healthy food can become unhealthy fast!

8. ¾ Cup of Raspberries : Any fruit has fiber. Raspberries have the most!

9. ¾ Cup of Edamame🫛: A common appetizer at my house. Edamame is easy to cook and loaded with fiber and protein.

10. 1 oz of 90% Dark Chocolate🍫: Chocolate lovers rejoice! Super dark chocolate is high in fiber and antioxidants. Just keep it dark and don’t go overboard.

Bonus Tip: Whole foods are always the priority—but supplements can help you hit your target. Look for one that includes both soluble and insoluble fiber and take it earlier in the day to stay fuller longer.

How much should you eat?

If you’ve never paid attention to fiber, start slow.

• Begin around 20g per day

• Increase by ~5g every 1–2 weeks

• Expect a short adjustment period (yes… more gas at first)

Current guidelines:

• Women: ~28g/day

• Men: ~35g/day

Once you adapt, more is usually better.

Your gut (and your appetite) will thank you.

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