Image: National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), NIH
Fiber is one of the simplest, most effective tools for digestive health — here's how to get more of it from real food.
Why fiber matters
Dietary fiber supports regular bowel movements, feeds beneficial gut bacteria, and has been linked to a lower risk of several digestive conditions, including diverticulitis and colon cancer. Most American adults fall well short of the recommended 25 to 35 grams a day.
Ten foods to add to your plate
Beans and lentils, raspberries, whole oats, artichokes, chia seeds, pears (with skin), broccoli, split peas, avocado, and whole-grain bread are all excellent, practical sources of fiber that fit easily into everyday meals.
Increase gradually
Adding fiber too quickly can cause bloating and gas. We recommend increasing your intake gradually over a few weeks, along with plenty of water, to let your digestive system adjust comfortably.
Reviewed by Gastroenterology Bronx Editorial Team