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How to Eat More Fiber

By Sara Butler

You don’t have to eat a bunch of bran muffins every morning to ensure you’re getting enough fiber. In fact, eating a bunch of bran in the morning before you go to work is not advised. The truth is that eating a balanced and healthy diet will get you all the fiber you need for your health. Here are some extra tips to help you make sure you’re getting enough fiber!

Why Fiber is Important

Fiber is a cornerstone of a healthy diet because it not only helps you to feel satisfied for longer when you eat, it also helps to keep your bowel movements regular and help you maintain a healthy cholesterol level. It may even help to lower your risk of developing heart disease and diabetes.

The sad truth is, however, that most people don’t get enough fiber in their diets. Men should be getting 38 grams per day while women need 25 grams of fiber. However, Americans only average about 16 grams of fiber a day – not nearly enough.

Whole Foods

A great way to get fiber is through eating plant-based whole food carbs such as fruit, legumes (beans), whole grains and starchy vegetables. Most carbs break down into sugar when you eat them, but fiber eaten along with carbs helps to keep the food from breaking down too fast once it enters your digestive system. This means your blood sugar won’t spike with a sugar rush.


You should include fresh vegetables in every meal, but you can make sure you’re getting enough fiber by eating your vegetables first. Non-starchy vegetables are low in calories but high in fiber, so they may even help you to eat less overall during the course of your meal.

Go for Popcorn

Popcorn is a whole grain, so as long as it’s not bathed in butter or oil it is a great snack and a great way to get your fiber. It has four grams of fiber per ounce – which is three cups of popped popcorn.

To make sure it’s healthy, buy an air popper or pop it in the microwave in a brown paper bag.

Don’t Drink Juice

If you’re trying to fit in your fruit and vegetables, it’s best to eat them, not to drink them. One of the reasons why this is true is because juicing them removes all the fiber, which is arguably part of what make them beneficial to your health! You’re better off eating your fruit and veg every day!

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