High-Fiber Foods List and Quick Adds: Easy Ways to Boost Daily Fiber

Start with two moves: add a high-fiber breakfast (like oats with berries and seeds) and include at least 1/2 cup of beans or lentils at one meal per day. These two changes alone can add 15–20 grams of fiber, often doubling your current intake.

Fiber supplements like psyllium can help if you struggle to get enough from food, but they don’t replace the vitamins, minerals, and phytonutrients found in whole foods. Aim for most of your fiber from plants (beans, grains, fruits, vegetables, nuts, seeds) and use supplements as a backup or for specific issues like constipation, with guidance from a healthcare professional.

Increase by about 3–5 grams every few days and pay attention to how your body responds. Jumping from very low to very high fiber overnight can cause gas, bloating, or discomfort. Also make sure you’re drinking enough water, since fiber works best when it can absorb fluid.

Yes. People with certain digestive conditions (like active inflammatory bowel disease flares, strictures, or after some surgeries) may need modified fiber intake. If you have a gastrointestinal diagnosis or experience pain or worsening symptoms when you eat more fiber, work with your clinician or dietitian on a personalized plan.

Cooking can slightly change the texture of fiber but doesn’t significantly reduce total fiber content. Whether beans, grains, and vegetables are eaten raw or cooked, their fiber contributions are similar—so choose the preparation method that you enjoy and can stick with.