How to Get More Fiber in Your Diet Without Changing What You Eat

Fiber. It’s the new protein. Doctors have been telling us for years that the average American consumes only half the recommended daily amount of fiber, and it looks like the kids (this trend seems particularly popular with younger Gen Z) are finally listening. 

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If you’re wondering how to get more fiber in your diet without putting in a ton of effort, I myself have hopped on this “fibermaxxing” trend to see if it could actually help me feel better on the day-to-day. (Spoiler: It has.) And I’m one of the laziest people I know, so if you want quick tricks, you’re in good hands.

Because eating fruits and veggies every day doesn’t guarantee you’re getting enough fiber—you’ve been lied to, I’m sorry to say—here’s how to sneakily add more into your meals without completely overhauling your diet. 

Fiber-rich ingredients you can sneak into your meals: 

• Black sesame seeds (1-1.5 grams per tablespoon). I wrote a whole other article about adding black sesame seeds to your meals for extra fiber. I’m talking eggs, toast, rice, instant noodles… the list goes on. I’ve been doing this for months now, and I love it. It’s so easy, and you barely taste them. 
• Chia seeds (5 grams per tablespoon). Chia seeds are even more fiber-rich than black sesame seeds, if you can believe it. Add these to your smoothies, yogurt, oatmeal, pancake batter, and homemade baked goods. I’m telling you, they’re a game changer. 
• Almonds (11 grams per cup) and walnuts (8 grams per cup). It’s time to get serious about putting nuts in your salad. Or using them to crust your fish and chicken. Or blending them into pesto along with the pine nuts (which are, you guessed it, another good source of fiber).  

Fiber-rich alternatives for common foods and beverages:

• Fiber cereal. These are still one of the best ways to get a heavy serving of fiber in one simple meal, but, well, some of them taste pretty stupid. Lucky for you, we did a whole ranking of the best-tasting fiber cereals so you don’t have to waste your money on a bad box. 
• Whole grain pasta. I totally understand if you’re put off by the texture of whole grain pasta, but it’s really not that bad once you know what you’re getting into. I buy regular and whole grain now just to have options.
• Whole wheat bread, rye bread, and even our list of high fiber bread (specifically, loaves with over 3 grams of fiber per serving) can substitute for your average white bread. 
• Prebiotic soda. Yes, prebiotic soda does contain fiber. We’re talking around 2 grams of fiber, but still. I wouldn’t necessarily call prebiotic soda “healthy,” but it can add to your daily fiber intake, which is a definite bonus over other sodas!
• Popcorn. Not everyone knows that popcorn is a good source of fiber, with around 3.5 grams a cup. Kinda explains why my stomach starts to rumble in the movie theater, now that I think about it… 

What’s the big deal about fiber? Do we really need as much as they say? 

You know, don’t take it from me, take it from the Mayo Clinic: “Getting more fiber is linked with a lower risk of dying of any health condition, including heart disease.” That almost reads like satire to me. But nope. It’s real. 

And guys: hydrate. Please.

If you’re going to increase your fiber intake, it’s really, really important to make sure you’re drinking enough water, too. Fiber absorbs water, so if you don’t hydrate, you’re not giving it what it needs to work properly. Without it, you might be making things worse instead of better.