Most Americans are getting only about half the daily recommended fiber—and that’s a problem. Low-fiber diets are linked to rising rates of colon cancer in young adults as well as increased risk of type 2 diabetes and heart disease. But if you’ve ever tried to eat more fiber and felt like a balloon afterward, you’re not alone.
Good news: increasing fiber doesn’t have to be uncomfortable. You can enjoy the many benefits of fiber—like better digestion, blood sugar control, and lower cholesterol—without the gas, bloating, or frustration. Here’s how.
Go Slow and Stay Hydrated
If you’re starting from a low-fiber diet, increase fiber gradually over a few weeks. Sudden changes can overwhelm your gut and lead to bloating or discomfort. And don’t forget: fiber needs water to work properly, so drink plenty of fluids throughout the day.
Start with Soluble Fiber
Soluble fiber is gentler on your digestion and helps regulate blood sugar and lower cholesterol. Easy-to-tolerate, fiber-rich foods include:
- Oats
- Chia and flaxseeds
- Berries
- Avocados
Try adding chia pudding with berries, oatmeal with fruit, or a simple side of steamed veggies to your meals.
Use Blended and Cooked Foods
Blending and cooking foods makes fiber easier to digest.
✔️ Choose refried beans over whole beans
✔️ Try nut butters instead of whole nuts
✔️ Make smoothies with greens, berries, and ground flaxseed
Blending white beans into in soup or spaghetti sauce is great way to get deliciously thick and creamy sauce without the added fat.
Upgrade Your Grains
Refined grains are stripped of fiber. Make these swaps:
- White rice → Brown rice or quinoa
- White bread → 100% whole grain or sprouted grain
- Regular pasta → Whole wheat, lentil, or chickpea pasta
Pro tip: If the label says “made with whole grain,” make sure whole wheat is one of the first three ingredients, and use the fiber math trick—multiply grams of fiber by 10 and compare to total carbs. If fiber x10 is equal to or greater than carbs, it’s a good source of fiber.
Build a Better Breakfast
Fiber-rich breakfasts help you feel full longer and avoid that 10 a.m. energy crash. Start your day right and your digestion will thank you.
Consider trying:
- Oatmeal with berries and seeds
- Avocado toast on whole grain bread
- Chia or quinoa parfaits with cinnamon and fruit
Ditch the ultra-processed snacks and reach for:
- Popcorn (a whole grain!)
- Trail mix with nuts, seeds, and dark chocolate
- Hummus with veggie sticks
- Fresh fruit with the peel on
Snack time is the perfect opportunity to add fiber in a delicious way.
Fiber supports your heart, regulates blood sugar, and protects against disease—but you don’t need to suffer through bloating to get the benefits. By making small, gradual changes and focusing on soluble, cooked, and blended fiber-rich foods, you’ll feel better and nourish your body naturally.
Start with one simple swap this week—and remember, you’re part of a community committed to healthy living, one bite at a time.