Most of us aren’t getting enough fiber and it truly matters. The good news: in 2026, boosting fiber can be simple (and delicious). Start with a fiber-first breakfast, swap refined grains for whole grains, add beans to your go-to meals, and reach for fiber-rich snacks like berries, nuts, or air-popped popcorn. Aim for about 14g of fiber per 1,000 calories, increase gradually, and stay hydrated. Want it to stick? Download Balanced’s free Fiber-Rich Meal Guide

National School Breakfast Week is the perfect time to spotlight meals that help students learn and thrive. With up to 97% of kids falling short on fiber, breakfast is a powerful place to start. These five high-fiber recipes feature whole grains, seeds, fruits, and legumes to support steady energy, healthy digestion, and lasting fullness, helping students stay focused and fueled all morning long.

Learn how fiber-rich meals support learning, reduce hunger, and promote equity during National School Breakfast Week.

Better eating isn't a matter of discipline; it’s a matter of design. In schools, small shifts can make the healthy choice the easy one. Put plant-powered dishes up front, use flavor-first names, and make 3-second staff recommendations that feel like friendly tips. Low- or no-cost tweaks boost fruit, veg, and fiber without new menus or guilt. Sheryl Allen, MS, PhD, RD, shares simple, evidence-based strategies to help students love nourishing food—for life. Evidence, not willpo

Beans are a health win. For World Pulses Day, we spotlight how beans, lentils, chickpeas, and peas help close the fiber gap, support heart and metabolic health, and fit real life—from school cafeterias to weeknight dinners. Find practical swaps and kid-friendly recipes that prioritize plant protein, so small changes add up to better nutrition and stronger nutrition security.

The "Fibermaxxing" trend is exploding across TikTok as students discover what the research has long shown: fiber supports better digestion, sustained fullness, and long-term health. With the vast majority of U.S. youth not eating enough vegetables or fiber, this trend represents a golden opportunity for school nutrition programs to meet students where they are.  Why Fibermaxxing Aligns Perfectly With School Nutrition On TikTok, “fibermaxxing” usually means piling on high-fibe

The 2025–2030 Dietary Guidelines for Americans push a simple message—“eat real food”—and call for a dramatic reduction in highly processed foods. Balanced supports better health outcomes, but guidance without systems support can become unrealistic and inequitable. Our position: pair nutrition guidance with practical solutions, center fiber as a lead actor (not a footnote), and elevate plant proteins as the most scalable “protein + fiber” bridge—especially in schools.

From spark to surge: 2025 was a breakthrough year for fiber and plant-forward meals. With families, districts, and partners, Balanced turned research into recipes and pilots into scalable programs—serving 200,000+ plant-based meals, upgrading procurement with a 315+ product directory, and advancing policy from Illinois to Massachusetts. Explore our Fiber-Rich Meal Guide, recipe bank, and school lunch cohorts—and help us carry this momentum joyfully into 2026.

Does blending destroy fiber? Nope. In smoothies, fruit and veggie fiber stays intact—just pre-chopped for easier digestion. Most nutrients hold steady too; just sip soon to limit oxidation. Learn why blending beats juicing for fullness and blood sugar, and get simple ways to pack in even more fiber (chia, oats, beans, greens). Plus: quick recipes and a Fiber Meal Guide to help you turn your blender into a daily gut-health win. Spoiler: smoothies keep good stuff, fiber, flavor

Most people know fiber helps with digestion, but its benefits go much further. This article explains how fiber supports steady energy, heart health, blood sugar control, and long‑term disease prevention. And offers simple, family‑friendly ways to add more fiber at home, in schools, and across community menus.

Close the fiber gap this winter with our December Fiber Guide. Avocados (7g/100g) and chestnuts (5.1g) lead the list, with collard greens, cabbage, cauliflower, apples, oranges, acorn squash, onions, and turnips rounding out cozy, affordable picks. Get quick recipes, sheet-pan ideas, and a printable tracker to hit 25–38g/day. Simple swaps = steadier energy, happier digestion.

From ancient kitchens to today’s cafeterias, fiber has always mattered. Learn what history teaches us about nourishing meals and how Balanced helps schools bring them back.