Build fiber into meals with foods you enjoy and can prepare regularly. Beans, whole grains, fruit, vegetables, nuts, and seeds offer different ways to do that. The food, portion, and preparation all matter; the examples below are meal ideas rather than a ranked list or calculated nutrition plan.
Choose a food group and a practical starting point
- Whole grains: oatmeal at breakfast, whole-wheat toast, or a familiar whole-grain side dish. Compare the fiber listed on packaged products.
- Beans and lentils: a small addition to soup, rice, or a salad can make them easier to work into an existing meal.
- Fruit: washed berries, a pear, an apple, or an orange can fit a snack or breakfast. Choose portions and preparation you tolerate.
- Vegetables: add a familiar vegetable to a meal, whether fresh, frozen, or canned. Check packaged ingredients and preparation instructions.
- Nuts and seeds: use an option that fits your allergies, preferences, and ability to chew and swallow it safely.
Fiber types are a useful starting point
MedlinePlus, from the U.S. National Library of Medicine, describes soluble and insoluble fiber and notes that most high-fiber foods contain both. One label does not describe every effect of a food. Read fiber basics for the distinction.
Increase gradually and include fluids
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health, recommends gradual additions and enough fluids in its constipation guidance. Keep any existing fluid restrictions or individual dietary instructions in mind.
Compare portions instead of guessing
Use the serving size and grams of dietary fiber on the Nutrition Facts label. A food’s reputation does not tell you how much fiber is in your actual serving. Our food-label guide walks through the comparison.
For easy combinations, visit meal-prep and simple food ideas. For a smaller first step, use food-based ways to increase fiber. If extra fiber brings discomfort, read why fiber can sometimes increase bloating.