Diets we support › High-Fiber
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High-Fiber Eating (a.k.a. Fiber-Maxxing)
The one nutrient most of us fall short on, and the easiest upgrade to how you feel day to day.
By Camille McLaughlin, RDN, LD, registered dietitian nutritionist
Fiber is the part of plant foods your body doesn’t digest, and it does a surprising amount of work: it feeds the good bacteria in your gut, slows how fast sugar hits your blood, helps carry cholesterol out, and keeps you full for hours. The catch is that most adults get only about half of what’s recommended: roughly 15 grams a day instead of the 25 to 38 grams that research points to. “Fiber-maxxing” is just the friendly name for closing that gap on purpose, and it’s one of the highest-payoff changes you can make to how you eat.
Start your High-Fiber plan →
How it works
You build meals around plants that still have their fiber intact: beans and lentils, whole grains like oats and quinoa, vegetables (especially with their skins), fruit, and nuts and seeds. You don’t have to overhaul everything at once. The trick is to add fiber gradually and drink plenty of water alongside it, so your gut has time to adjust comfortably rather than all in one day.
✓ What you'll eat
- Beans, lentils, and chickpeas: some of the most fiber-dense foods there are
- Whole grains like oats, quinoa, barley, farro, and brown rice
- Vegetables of every color, skins on when it makes sense
- Fruit with edible skins and seeds: berries, pears, apples
- Nuts and seeds, especially chia and ground flax
- Avocado, and whole (not juiced) versions of fruits and veg
✕ What you'll limit
- Refined grains (white bread, white rice, most crackers), where the fiber’s been stripped out
- Juices in place of whole fruit (you lose the fiber in the pressing)
- Heavily processed snacks that are mostly refined starch
Who it's a good fit for
Just about everyone. But it’s especially worth it if you’re working on gut health, steadier blood sugar, better cholesterol, or simply feeling full and satisfied between meals. It’s naturally supportive if you’re managing prediabetes, diabetes, heart health, or sluggish digestion.
A dietitian's note
Raise your fiber gradually and drink water as you go. Jumping too fast can leave you bloated. One exception: if you have IBS or a flare-prone gut, a very high-fiber push can backfire, and a low-FODMAP approach may suit you better first. When in doubt, check with your provider.
Common questions
How much fiber should I actually aim for?
The general targets are about 25 grams a day for women and 38 for men, though more isn’t automatically better. Most people feel the difference just getting from their current intake up toward that range.
What’s the difference between soluble and insoluble fiber?
Soluble fiber (oats, beans, apples) dissolves into a gel that helps with cholesterol and blood sugar; insoluble fiber (whole grains, vegetable skins) adds bulk and keeps things moving. A varied plant-forward plate gives you both without having to track them.
Why do I get bloated when I add fiber?
Almost always because it went up too fast or without enough water. Add it in steps over a couple of weeks and stay hydrated, and your gut adjusts.
Can I just take a fiber supplement instead?
It helps, but it isn't the same thing. Psyllium has the best evidence of the bunch, with a genuine track record for cholesterol and regularity, so it's a sensible backstop on a rough week or when you're traveling and living on whatever the airport has. What it can't hand you is everything that rides along with fiber in real food: the potassium, magnesium, and folate in beans and oats, the plant compounds in vegetables, and the range of fiber types your
gut bacteria actually feed on. Treat it as topping off the tank rather than filling it.
