Fiber plays a huge role in how you feel day to day, and you may not even realize it. It helps slow digestion, supports steady energy and keeps you satisfied longer after meals. You'll find it in foods like fruits, vegetables, whole grains and beans-ingredients that are already easy to work into everyday meals with minimal effort.
Adults should aim for 25-30 grams of fiber each day. When you start incorporating more fiber, it may be helpful to space fiber throughout the day and increase it gradually, so you don't experience unpleasant side effects. Fiber can only do its job with enough water, so make sure you drink more water and stay hydrated.
To hit the recommeded 25-30 grams of fiber each day, you'll need to work in some heavy hitters. Try to include some (or all) of the following fiber sources:
Beans and legumes are one of the highest fiber sources per serving. Think black beans, kidney beans, pinto beans, edamame and chickpeas.
Fruits and vegetables provide fiber diversity, and the more diverse sources of fiber we have, the better our healthy gut bacteria feel.
Chia seeds pack a big impact in a small serving. They pack soluble and insoluble fiber to keep you full longer, support steady blood sugar and aid digestion.
Whole grains, like oatmeal, quinoa, whole wheat and brown rice, are a reliable source of fiber at nearly every meal. Swap whole grains for refined grains to easily up your fiber intake.
This Quinoa Salad packs over 7 grams of fiber per serving thanks to quinoa, edamame and an assortment of fresh vegetables. Store it in the fridge for up to 5 days.
