We all know we should eat more fiber, but let’s be honest, most of us fall short. Between busy schedules, convenience foods, and the struggle to get enough vegetables on the plate, hitting the recommended daily intake can feel like a challenge. Yet fiber is one of the most powerful tools we have for supporting heart health, gut health, weight management, and overall wellness.
That’s why we turned to Toby Amidor, M.S., R.D., C.D.N, F.A.N.D.—a registered dietitian, Forbes Health Advisory Board member, and the author of 11 cookbooks (including Up Your Veggies). Toby has spent nearly two decades as a nutrition expert for FoodNetwork.com, contributes regularly to Today’s Dietitian, and runs her own consulting practice in New York City. In short: she’s the perfect person to cut through the confusion and give us practical, real-world advice about fiber.
We asked her a few quick but important questions about how to make fiber less of a struggle and more of a natural part of everyday eating. Here’s what she had to say:
.
Q: As per the American Heart Association Eating Plan, one’s total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. However, many of us struggle to meet the recommended quantity of fiber per day. What are some practical and easy ways to increase fiber intake without drastically changing your diet?
A: You want to increase fiber over time. If you start eating lots and lots of fiber and your body isn’t used to it, it can lead to bloating, diarrhea or constipation, and stomach cramps. That is why it is important to increase fiber slowly.
Start by adding 5 grams of fiber per week until you reach your goal: To reach your fiber goals, start by adding fiber-filled foods into your meals and/or snacks that equal about 5 grams of fiber. This includes 1-2 fruit and 1 serving of whole grains like brown rice (~5g), 1/2 cup of beans (7g), 1 cup of cooked oatmeal (1 cup).
Increase fluids: Drinking enough fluids and hydrating is essential when adding fiber. Fluids help fiber work properly in the gut and not drinking enough can result in gastrointestinal issues like constipation and cramping.
.
Q: Your book encourages adding more vegetables to meals. Which veggies are the most fiber-rich, and are there any underrated ones people often overlook?
A: The key is eating a variety of vegetables into your diet—all have fiber to some degree. Most people forget that beans, peas, and lentils in the US can be categorized as a vegetable (or protein)—and beans are high in fiber. Here are some examples of the fiber in vegetables:
- Black beans: 15 grams per cup
- Lentils: 11.9 grams per cup
- Artichoke hearts: 9.6 grams per cup
- Green peas: 8.8 grams per cup
- Brussels sprouts: 6.4 grams per cup
- Sweet potato: 6.3 grams per cup
- Broccoli: 5.7 grams per cup
- Cauliflower: 5.2 grams per cup
- Spinach: 4.3 grams per cup
- Kale: 4.2 grams per cup
.
Q: If you had to recommend 5 fiber-rich recipes from your book (Up Your Veggies), what would those be?
A:
- Avocado and White Bean Sandwich (p. 99): 16g fiber/serving
- Brussels Sprouts, Kale and Farro Bowls (p. 152): 14g fiber/serving
- Speedy Vegetable Soup (p. 85): 10g fiber/serving
- Split Pea Soup with Ham and Barley (p. 93): 10g fiber/serving
- Pita with Eggplant, Egg and Tahini (p. 100): 10g fiber/serving
.
Q: For people constantly on the go or relying on convenience foods, what are your go-to high-fiber snacks or quick meals?
A: Roasted chickpeas, homemade trail mix and bean dip.
.
Q: Now, on the flip side, is it possible to eat too much fiber? What are the signs of overdoing it, and how can people strike the right balance?
A: If you start eating lots and lots of fiber and your body isn’t used to it, it can lead to bloating, diarrhea or constipation, and stomach cramps. That is why it is important to increase fiber slowly. You also want to have fiber-filled foods part of a balanced, varied diet with fruits, vegetables, milk and dairy products, nuts, seeds, grains, healthy fats, beans, peas, and lentils.
.
Fiber doesn’t have to be complicated. It just takes a little planning and some delicious recipes to make it a natural part of your day. As Toby reminds us, small changes add up: swapping in a bean-based dish, choosing whole grains, or keeping high-fiber snacks on hand can help you hit your daily target without feeling overwhelmed.
If you’re ready to put these ideas into action, check out Toby Amidor’s Up Your Veggies. Packed with creative, approachable, and nutrient-rich recipes, it’s a must-have for anyone who wants to eat better, feel better, and of course, get more fiber.
As seen in:
Photography Credit: © 2023 Ashley Lima
