Are you looking to boost your fiber? Try This 7-Day Meal Plan to Get Started

Fiber is a type of carbohydrate that the body does not digest. There are two main types: soluble and insoluble fiber. Both types are found in foods. Insoluble fiber makes bowel movements easier. Soluble fiber helps reduce cholesterol and blood sugar levels and promotes satiety (feeling full).

Most adults need to consume between 22 and 34 grams of fiber per day, depending on their age and gender. However, most Americans consume about half the recommended daily fiber intake.

There is no exact number that defines a high-fiber diet, but meeting or exceeding daily recommendations for fiber intake is generally considered a high-fiber diet.

A high fiber intake may cause mild digestive discomfort at first. You should gradually increase your fiber intake to allow your digestive system to adapt.

Day 1

Start with lower amounts of fiber on the first day and gradually increase your amount of fiber from there. You can try the following meals to make the transition easier:

• Breakfast: Green frittata with eggs, kale, red potatoes, pepper and onion – 3 grams (g) of fiber
• Lunch: Black Bean Burritos with Salsa and Yogurt – 6g fiber
• Dinner: Meatball soup with brown rice, spinach and vegetables – 6 g fiber
• Snack: Peanut Butter Dip with Mixed Fruit – 4g fiber

Total fiber: 23 grams

Day 2

On day two, you can increase your fiber intake by incorporating a variety of fiber-rich ingredients into your meals:

• Breakfast: Breakfast bars made with oats, cashews, beans, cherries, dates and cinnamon: 6 g fiber
• Lunch: Pasta salad with carrots, broccoli, peppers and green onions – 3 g fiber
• Dinner: Vegetable burgers with salmon and sweet potatoes – 1 g of fiber
• Snack: Fruit pizza on whole wheat English muffin – 5 g fiber

Total fiber: 25 grams

Day 3

For the third day, opt for nutrient-dense, fiber-rich meals:

• Breakfast: Banana pancakes served with cooked apple slices – 5 g fiber
• Lunch: Pancakes made from lentils, potatoes and cheese – 7 g of fiber
• Dinner: Red bean and vegetable salad – 1 g of fiber
• Snack: Apple slice sandwiches with nut butter and dried fruit – 3 g fiber

Total fiber: 26 grams

Day 4

On the fourth day, lighten the fiber load on your digestive system by distributing the fiber in each dish:

• Breakfast: Sweet potato pancakes with mushrooms, maple balsamic sauce – 7 g fiber
• Lunch: Quinoa salad with shrimp and vegetables – 7 g of fiber
• Dinner: Lentil stew with tomatoes, carrots, onions and garlic – 7 g fiber
• Snack: Granola, yogurt and strawberry parfait – 7 g of fiber

Total fiber: 28 grams

Day 5

On the fifth day, continue adding a little more fiber with the following meals:

• Breakfast: Yogurt and berry overnight oatmeal – 9g fiber
• Lunch: Falafel sandwich with tomatoes and lettuce, served with yogurt – 12 g of fiber
• Dinner: Chicken and rice cooked in a broth with peas – 3 g of fiber
• Snack: Carrot hummus – 5g fiber

Total fiber: 29 grams

Day 6

By day six, you’ve doubled most Americans’ fiber intake:

• Breakfast: Breakfast bruschetta with cheese, eggs, avocado and tomatoes – 9 g fiber
• Lunch: Pepper Boats and Lettuce Wraps with Brown Rice, Fish and Salsa – 5g fiber
• Dinner: Green Cabbage and Carrot Salad with Grilled Lamb – 8g fiber
• Snack: Bean Dip and Tortilla Chips – 8g fiber

Total fiber: 30 grams

Day 7

At the end of the week, you will have met or exceeded your recommended daily fiber intake by eating the following meals:

• Breakfast: Omelette wrap with broccoli, pepper and mushrooms – 3 g of fiber
• Lunch: Crunchy rice with tofu and vegetables – 8 g of fiber
• Dinner: Baked Pasta with Butternut Squash, Shallots and Cheese – 9g fiber
• Snack: Green tea, banana, berry, yogurt and flaxseed smoothie – 14g fiber

Total fiber: 34 grams

You can increase your daily fiber intake by adding fiber-rich foods to your regular meals. This can make the transition from a low-fiber diet to a high-fiber diet easier. Here are some high fiber foods with their fiber content per serving:

• Fiber-rich bran cereals: 14 grams in ½ cup
• Bulgur: 4.1 g in ½ cup, cooked
• Whole wheat crackers: 2.9 g in 1 ounce
• Lima beans (white): 13.2 g in 1 cup of cooked
• Artichoke: 9.6 g in 1 cup cooked
• Sea beans: 9.6 g in ½ cup of cooking
• Peas : 8.8 g in 1 cup cooked
• Lenses: 7.8 g in ½ cup of cooking
• Brussels sprouts: 6.4 g in 1 cup cooked
• Sweet potato: 6.3 g in 1 cup of cooked
• Lawyer: 5 g in ½ cup
• Carrots: 4.8 g in 1 cup
• Raspberries: 8.0 g in 1 cup
• Blackberries: 7.6 g in 1 cup
• Pear: 5.5 g in 1 medium fruit
• Kiwi: 5.4 g in 1 cup
• Pumpkin seeds: 5.2 g in 1 ounce
• Chia seeds: 4.1 g in 1 tablespoon
• Almonds: 3.5 g in 1 ounce

Only about 5% of American adults meet the recommended daily fiber intake. You’re probably getting less fiber than you need if you don’t regularly eat whole grains, legumes, fruits, vegetables, nuts and seeds.

Here are some other things to consider if you’ve decided to follow a high-fiber diet:

• Gradually increase fiber to avoid digestive symptoms such as gas, bloating, cramps or stool changes.
• Your fiber needs are individual and depend on your age, gender, calorie intake and gut health. Women ages 18 to 50 need about 25 to 28 grams of fiber per day, while men ages 18 to 50 need about 31 to 34 grams. Older adults may need less due to lower energy intake.
• Consult your doctor if you have digestive problems such as inflammatory bowel disease (IBD) or gut dysbiosis. You can benefit from a personalized fiber diet based on your gut health.
• Different types of fiber have different effects on the body. You need both soluble and insoluble fiber, and whole foods usually contain a natural mix. Ask your doctor for advice if you are considering taking fiber supplements.
• Read nutrition labels carefully when purchasing packaged products. Some foods may be high in added fiber, but also in sugar, sodium or saturated fat.

These tips can help you transition to and maintain a high-fiber diet:

• Choose whole foods over refined, ultra-processed foods. This can be a quick way to improve your fiber intake without planning out every meal. For example, whole grains contain much more fiber than refined grains.
• Add nuts and seeds to your diet. They contain high amounts of fiber in small servings, so adding them to yogurt, smoothies or baked goods can significantly increase your fiber intake.
• Be consistent. Maintaining a high-fiber diet is just as important as starting one. At first, you may experience mild digestive symptoms, but your body will adapt as you gradually increase your fiber intake.
• Spread your fiber intake throughout the day. This helps avoid overloading your digestive system in just one meal.
• Note which foods trigger your digestive symptoms. Your symptoms may be caused only by certain fibrous foods or by non-fibrous foods. It’s helpful to observe and record your symptoms and what you eat, so you can discuss any concerns with a healthcare professional.
• Prepare meals with foods high in fiber. At the beginning of the week, prepare foods like bean burritos or steamed vegetables to add to salads. This can be an option when you don’t have time to prepare fiber-rich foods.

Most Americans don’t get enough fiber. A high-fiber diet has many benefits, including supporting heart, metabolic, and digestive health. Gradually increase your fiber intake to avoid digestive symptoms such as bloating, discomfort and flatulence.