"Fibermaxxing" is one of the biggest food trends of the year, and for once, a viral trend is pointing in a good direction. Most of us really do need more fiber.
How much fiber do you need?
U.S. guidelines recommend about 25 grams a day for women and 38 grams for men (a little less after age 50). Yet around 95% of Americans fall short.
Why your gut cares
Fiber feeds the trillions of microbes living in your gut. They help digest food, support your immune system and communicate with your brain. Fiber also keeps things moving comfortably and helps you feel full.
The best fiber foods
- Lentils, 1 cup cooked: about 15g
- Black beans, 1 cup cooked: about 15g
- Chia seeds, 2 tbsp: about 10g
- Raspberries, 1 cup: about 8g
- Pear with skin, 1 medium: about 6g
- Oats, 1 cup cooked: about 4g
The golden rule: go slow
Jumping from low to high fiber overnight is the fastest way to feel bloated. Instead:
- Add about 3 to 5 grams a day each week
- Drink more water as you add fiber
- Spread fiber across all your meals
- Start with easier options like oats, berries and lentils
Bonus: eat 30 plants a week
In the American Gut Project, people who ate 30 or more different plant foods a week had more diverse gut microbes than people who ate 10 or fewer. Vegetables, fruits, grains, beans, nuts, seeds, herbs and spices all count.
Get the full plan
Gut Feeling. is our 24-page printable 21-day fiber ramp-up, with a full fiber food chart, 7 days of meal ideas, a grocery list and a plant points tracker.
Get Gut Feeling. → Buying 2 or more guides? Use code BUNDLE25 for 25% off.
Keep reading
- 10 Easy High-Fiber Breakfast Ideas (Ready in 5 Minutes)
- What Actually Lowers Stress (No Cortisol Detox Drinks Required)
Free download: get 7 five-minute wellness habits in The Starter Kit. It's free and includes a printable habit tracker.
This article is general wellness information, not medical or dietary advice. Talk to a doctor or dietitian before major diet changes, especially if you have a digestive condition.