How To Get More Fiber Into Your Diet

If you’re like 95% of Americans, you’re not getting nearly enough fiber. 

And while most people think of fiber as the stuff that “keeps things moving,” the truth is…

Fiber impacts way more than just your digestion.

Getting enough fiber can:

• Flatten your belly and reduce bloating
  

• Help with weight loss by keeping you fuller, longer
  

• Stabilize your energy and blood sugar
  

• Feed your gut microbiome to support overall wellness

In this Barton Nutrition post, we’ll cover:

• Why fiber matters more than you think
  

• How much you actually need
  

• Signs you're not getting enough
  

• And the easiest, most delicious way to boost your fiber intake daily

What Is Fiber (and Why Is It So Important)?

Dietary fiber is the indigestible part of plant foods—found in fruits, vegetables, legumes, whole grains, and seeds.

There are two main types:

• Soluble fiber: dissolves in water and forms a gel-like substance in the gut. It slows digestion, helps regulate blood sugar, and lowers cholesterol.
  

• Insoluble fiber: doesn’t dissolve. It adds bulk to stool and keeps things moving through your digestive tract.
  

Together, they help:

• Improve digestion and regularity
  

• Feed beneficial gut bacteria (your microbiome)
  

• Support appetite control and weight loss
  

• Promote stable energy and healthy blood sugar levels
  

How Much Fiber Do You Actually Need?

According to the Institute of Medicine, the recommended daily fiber intake is:

• 25 grams for women
  

• 38 grams for men
  

But the average American only gets around 15 grams per day—barely half of what’s recommended.

And if you’re dealing with:

• Bloating
  

• Constipation
  

• Constant hunger or cravings
  

• Low energy
  

• Trouble losing weight
  

…you may already be feeling the effects of fiber deficiency.

How to Get More Fiber In Your Diet

Here are simple, practical ways to start increasing your fiber intake today—without overhauling your entire life.

1. Eat More Whole Plant Foods

Fiber is found naturally in fruits, vegetables, legumes, whole grains, nuts, and seeds.

Here are some high-fiber options to reach for:

• Fruits: raspberries (8g per cup), pears, apples, bananas
  

• Vegetables: broccoli, carrots, Brussels sprouts, artichokes
  

• Legumes: lentils (15g per cup), chickpeas, black beans
  

• Whole grains: oats, quinoa, farro, brown rice
  

• Seeds & nuts: chia seeds (10g per ounce), flax, almonds
  

Try adding:

• Berries to your breakfast
  

• A handful of nuts as a snack
  

• Beans or lentils to soups and salads
  

• Roasted veggies as a dinner side
  

2. Start Your Day With Fiber

Breakfast is one of the easiest times to sneak in more fiber.

Great fiber-packed breakfast ideas:

• Overnight oats with chia seeds and berries
  

• Whole grain toast with avocado
  

• Smoothie with kale, flaxseed, and frozen fruit
  

• Greek yogurt with sliced banana and high-fiber granola
  

This is the easiest and tastiest way to meet your daily fiber requirements first thing in the morning.

3. Make Easy Swaps

You don’t need to change your entire diet—just upgrade a few key foods:

• Choose brown rice instead of white
  

• Swap white bread or pasta for whole grain or legume-based versions
  

• Trade chips for popcorn or raw veggies and hummus
  

• Use fruit for dessert instead of sugary treats
  

These swaps add up fast—and you’ll feel the difference in your digestion and energy.

4. Drink Plenty of Water

Fiber pulls water into your digestive tract to work its magic.

Without enough fluids, it can backfire—leading to more bloating or constipation.

A good rule:
Drink at least half your body weight in ounces of water per day.

Example: If you weigh 160 pounds, aim for 80 oz (about 10 cups).

5. Use a Proven Fiber Supplement

Even with a healthy diet and good intentions, it’s not always easy to hit your daily fiber goals—especially with a busy lifestyle.

That’s why many people find it helpful to use a high-quality fiber supplement to fill in the gaps.

Not all fiber supplements are created equal.

Some are chalky. Others are filled with artificial ingredients. And a lot of them taste... well, let’s just say they’re not exactly enjoyable.

>> That’s why we recommend this delicious, daily fiber solution.

It’s a refreshing, green apple–flavored powder that mixes easily in water and delivers plant-based fiber, prebiotic nutrients, and additional support for digestion and energy.

Thousands of people use it as their go-to morning health ritual—and once you try it, you’ll understand why.

It’s light, refreshing, and blends easily with water—no blender, no grit, no weird aftertaste.

Curious? Here’s the fiber solution we recommend.

Final Thoughts

If you want better digestion, easier weight loss, more stable energy, and fewer sugar cravings…

Fiber is one of the simplest, most impactful things you can focus on.

And the best part? 

You don’t have to overhaul your diet to get enough. Just:

1. Eat more whole plant foods
   

2. Make high-fiber swaps when possible
   

3. Drink plenty of water

And if you want a fast, delicious way to get your daily fiber…

Click here to discover our favorite daily fiber supplement — and give your gut, your energy, and your waistline the support they deserve.