How Can I Increase My Fiber in My Diet in 2025? (Easy, Delicious Ways to Do It)

Quick answer: To increase fiber in your diet in 2025, eat more fruits, vegetables, whole grains, beans, nuts, and seeds. Swap refined grains for whole grains for fiber, add legumes and beans to meals, and choose high-fiber foods for snacks like berries, popcorn, or nuts. Aim for about 14 grams of fiber per 1,000 calories you eat. 

Most of us aren’t getting enough fiber and we’re missing out on big benefits for gut health, heart health, blood sugar balance, and long-term disease prevention. Up to 97% of children and many adults fall short of recommended fiber intake, which is why boosting the plant-based fiber sources on our plates matters so much. 

Why fiber matters in 2025

Fiber is found in foods we already associate with better health: fruits, vegetables, whole grains, legumes, nuts, and seeds. A higher-fiber eating pattern supports heart health, gut health, blood sugar regulation, and overall disease prevention. 

9 simple, sustainable ways to increase fiber in your diet

1. Build a fiber-first breakfast

   • Choose high-fiber foods like oatmeal with berries and chia; whole-grain toast with avocado; or a smoothie with spinach, flax, and frozen fruit. These fiber-rich meals are fast, family-friendly, and tasty.

2. Make the easy grain swap 

   • Use whole grains for fiber whenever you can: brown rice instead of white, 100% whole-wheat pasta and bread, quinoa or barley in salads and soups. (When 100% whole grains aren’t possible, go whole-grain-rich.)

3. Put plants at the center of the plate 

   • Add legumes and beans (lentils, chickpeas, black beans) to tacos, soups, pasta, and grain bowls. They’re affordable, versatile, and packed with fiber.

4. Fill half your plate with produce 

   • Make vegetables and fruits the default: add greens to entrées and offer multiple non-fried veggie sides. Keep whole fruit on the counter for grab-and-go snacks.  

5. Snack smarter 

   • Think fiber-rich foods: air-popped popcorn, fruit + nuts, carrots + hummus. If you buy packaged snacks, look for >1.5 g fiber per serving.

6. Upgrade the classics 

   • Stir ground flax or chia into yogurt or oatmeal; mix white rice with farro or quinoa; toss beans into jarred soups; add extra vegetables to sauces.

7. Go “yes-and” with protein 

   • You don’t have to give up favorites—just diversify proteins. Add bean-based entrées each week and use plant-based fiber sources (lentils, tofu, tempeh, nuts, seeds) alongside smaller portions of animal proteins.

8. Start slow and sip often 

   • Increase fiber gradually and drink water throughout the day so your digestive system adjusts comfortably. (Tip: a hydration tracker can help.)

9. Keep a go-to list of high-fiber foods

   •  A simple list makes shopping and meal planning easier—and helps you hit your daily fiber requirements.

Download a free, expert-curated Fiber-Rich Foods List and planner from Balanced to make keeping fiber front-of-mind effortless.

High-fiber foods list (great for meal prep & grocery runs)

• Whole grains for fiber: oats, barley, quinoa, farro, 100% whole-wheat bread/pasta

• Legumes & beans nutrition: lentils, chickpeas, black beans, split peas, soybeans

• Vegetables: leafy greens, broccoli, Brussels sprouts, carrots, squash (aim for variety daily)

• Fruits: berries, pears, apples, oranges, bananas (fresh or frozen)

• Nuts & seeds: almonds, walnuts, pumpkin seeds, chia, ground flax (great in smoothies/oats)

How much fiber should I eat?

For a simple rule of thumb, aim for about 14 grams of fiber per 1,000 calories you eat in a day (Institute of Medicine guideline). That keeps you on track without complicated math, but a general recommendation is 25g for Women and 38g for Men.

Easy fiber recipes for busy days

• Overnight Oats 2.0: rolled oats + chia + berries + almond butter

• Everyday Lentil Soup: red lentils + veggie broth + tomatoes + spinach

• Quinoa Veggie Bowl: quinoa + roasted veggies + chickpeas + tahini lemon dressing.   

These high-fiber meals are fast, flexible, and designed to fit real life.

Grab our Fiber-Rich Meal Guide for chef-approved ideas and a weekly planner.

FAQ

What are the best high-fiber foods?

Whole-food plant-based fiber sources like fruits, vegetables, whole grains, legumes, nuts, and seeds. Think chia seeds, lentils, oats, avocados, and berries. 

How do I get more fiber without overhauling my diet?

Use easy swaps: whole grains for fiber instead of refined, add beans or nuts to dishes, and include a fiber-rich snack daily. 

Does fiber help gut and heart health?

Yes—fiber feeds beneficial gut bacteria and helps manage cholesterol. 

Free resource to make this stick

We created a practical, chef-backed Fiber-Rich Meal Guide with top high-fiber foods, quick strategies, recipes, and printable planners. It’s designed to help you eat more fiber without overhauling your routine. Download it free.