Fiber: What It Is and How to Get More
Learn what dietary fiber does and discover simple ways to include more fiber-rich foods in everyday meals.
Where fiber comes from
Fiber is found naturally in plant foods such as vegetables, fruits, beans, lentils, whole grains, nuts and seeds. Different foods provide different types and amounts of fiber, so variety is useful when building a balanced eating pattern.
Why fiber matters
Fiber can support normal digestive function and can help make meals more filling. Fiber-rich foods also often provide vitamins, minerals and other useful nutrients. The overall quality of the diet matters more than focusing on one nutrient alone.
Easy ways to add more
- Add berries, an apple or another whole fruit to breakfast.
- Choose oats and whole-grain foods more often.
- Add beans or lentils to soups, salads and main meals.
- Keep vegetables washed and ready to use.
- Add nuts or seeds to yogurt, oats or salads.
Increase gradually
If your current intake is low, increase fiber gradually rather than making a sudden large change. Drinking enough fluids and eating a variety of foods can also make a higher-fiber eating pattern easier to tolerate.
Build a balanced meal
A practical approach is to combine a fiber-rich plant food with a source of protein and other nutrient-dense foods. For example, oats with fruit and yogurt, or a meal containing vegetables, beans and a whole grain can provide a useful mix of nutrients.