You’re probably not eating enough fiber. Here’s what to do about it.
Trend-spotters are proclaiming that fiber is the new protein — the 2026 “it” nutrient. Since #fibermaxxing is already a popular hashtag, they seem to be onto something, and I have mixed feelings about it.
On one hand, the idea that what my grandma called “roughage” could be considered hot makes my dietitian heart flutter with hope. Only about 5% of us get enough fiber, and a viral trend could be the glow-up needed to entice us to eat more.
On the other hand, there’s a real risk the fad will backfire as people take fiber too far, too fast and suffer for it. I also cringe thinking about the inevitable proliferation of cookies, chips and soda — you name it — billed as healthy because of added fiber. For better or worse, the spotlight will probably shine on fiber this year, so I’m here to arm you with what you need to know to benefit from the trend, without falling into potential traps.
What is fiber, and why does it matter?
Fiber is a type of carbohydrate found in plants. It’s unique as a nutrient, because we can’t digest it; instead, it passes essentially intact through our gut, where it forms stool so we can eliminate waste. (In other words, it keeps us regular.) Fiber also provides nourishment for our gut bacteria, which is critical for a healthy microbiome, and helps pace the progression of food through the digestive tract, tempering spikes in blood sugar and making us feel fuller longer.
“Fiber is one of the strongest dietary signals we have for reducing risk of disease,” says Joanne Slavin, a registered dietitian nutritionist and professor of food science and nutrition at the University of Minnesota. Studies link fiber with protection against heart disease, digestive disorders, stroke, hypertension, obesity, Type 2 diabetes and certain cancers.
How much daily fiber do we need?
Despite fiber’s remarkable benefits, most of us don’t get nearly enough. The amount considered adequate is 14 grams of fiber for every 1,000 calories eaten — which translates to 28 grams a day for a standard 2,000-calorie diet. But Americans get a paltry 16 grams of fiber daily, on average.
That shortfall is at least partially because about 60% of our diet comes from ultra-processed foods, which have been stripped of their inherent fiber and nutrients. “We are being marketed a lot of foods that are devoid of fiber and have been for a very long time,” says Kate Scarlata, a registered dietitian nutritionist, digestive health expert and co-host of “The Gut Health Podcast.”
What are the best sources of fiber?
The best way to boost fiber is to enjoy an array of food from plants: vegetables, fruits, beans, nuts, seeds and whole grains. Although supplements and products with added fiber can help fill in gaps, when you get your fiber from whole foods, you’re also getting vitamins, minerals and polyphenols — nutrients integrally tied to many of fiber’s benefits. The studies linking fiber to cardiovascular health, for example, look specifically at fiber from food. “We don’t know if it’s the fiber itself or the other nutrients in these foods that leads to such a strong protective effect,” Slavin says.
Plus, it’s not just the total amount of fiber that matters. Variety is important, too. We tend to think of fiber as just one thing, but “there are roughly 10 subtypes of fiber,” Scarlata says. Each type has a different function from a health standpoint. For example, gel-forming fibers from foods such as oats and barley help manage blood sugar and cholesterol; fermentable fibers in foods such as onions and asparagus provide food for gut bacteria; and insoluble fibers from whole wheat and other grains add bulk to stool and promote regularity.
You don’t have to worry about balancing the different types of fiber in any particular way. Eating a mix of fiber-rich whole foods ensures you’ll consume a healthy variety. In contrast, supplements and fiber that are added to products such as bars and drinks are typically just one type.
Should you be fibermaxxing?
Fibermaxxing, the viral social media trend pushing people to ratchet up their fiber intake, might help lift us out of our collective fiber deficit, but some of the videos I’ve seen recommend consuming 50 grams of fiber a day — about double what’s considered adequate. That raises the question: How much is too much?
There is no official upper limit for fiber. Over time, our bodies can adapt to high quantities of it from food. But with supplements, “we don’t have the data to know what too much is, so buyer beware,” Slavin says. One fiber that merits attention is a type commonly added to packaged foods and drinks: inulin, often derived from chicory root. It is a preferred food for gut bacteria, which is good, because it helps them thrive. But when bacteria eat fiber, they produce gas as a by-product, so consuming a lot of inulin can cause excessive gas and lead to abdominal pain in sensitive people. Fiber-added products may be convenient, but they’re easy to overdo, so if you use them, be sure to take it slow.
Even when you boost your fiber intake with whole foods, it’s important to do so gradually. “Rather than go directly from 15 to 50 [grams], I’d add an additional five grams of fiber a day and allow your body to adjust. If you have to dial it back a little, that’s okay,” Scarlata says. Along the way, you can expect some gassiness — think of it as a sign that your gut bacteria are happy — but it should abate over time and should never be so excessive that it’s painful. It’s also important to drink enough fluids as you add more fiber to your diet, because fiber acts like a sponge in the intestine, absorbing water to bulk up the stool so it’s more easily swept out of the body.
Also, Scarlata says, fibermaxxing isn’t right for everyone. “There are cases where people are very constipated and have problems eliminating. In that situation, adding more fiber is like adding more cars to a traffic jam.”
Fibermaxxing aggressively could cause these kinds of negative side effects that might make you abandon fiber altogether — and ultimately miss out on the nutrient’s bona fide benefits.
How can you get more fiber into your diet?
Increasing your fiber intake can often be done by making simple additions or changes to what you already eat.
• Add nuts, seeds and fruit to your breakfast of yogurt, cottage cheese or cereal.
• Make smoothies with whole fruit (fresh or frozen), and add nuts and seeds. (Yes, the fiber still counts even when blended into a smoothie or soup!)
• Vary your fruit and vegetable selection seasonally to naturally build in a variety of fibers.
• Roast or grill a big batch of mixed vegetables on the weekend to enjoy with meals and as snacks throughout the week. (Cooked vegetables have comparable fiber to fresh, and they are often more easily tolerated.)
• Keep a stock of frozen fruits and vegetables, along with canned and dried beans, on hand for convenience and affordability.
• Cut fresh vegetables in advance, so they’re easy to grab as needed.
• Toss a handful of beans, nuts or fresh fruit into your usual salad.
• Switch to whole-grain bread, tortillas and cereals, and try different types of whole grains, such as farro, barley, bulgur or black rice.
• Prep individual bags of mixed nuts, seeds and dried fruit for an on-the-go snack.
• Keep a hearty bean (or lentil) and vegetable soup or stew, such as my Mushroom Minestrone With Beans and Farro, on the weekly meal rotation.
• Ellie Krieger is a registered dietitian nutritionist and cookbook author who hosts public television’s “Ellie’s Real Good Food.” Learn more at www.elliekrieger.com.
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Mushroom Minestrone With Beans and Farro
3 tablespoons olive oil
8 ounces cremini mushrooms, chopped
2 ribs celery, diced
1 medium yellow onion (8 ounces), diced
1 large carrot, diced
¾ teaspoon fine salt, divided
4 garlic cloves, minced or finely grated
2 teaspoons chopped fresh rosemary
2 tablespoons tomato paste
One (15-ounce) can no-salt-added cannellini beans, drained and rinsed
6 cups low-sodium chicken or vegetable broth
One (14-ounce) can no-salt-added diced tomatoes
½ teaspoon freshly ground black pepper, divided
½ cup pearled or semi-pearled farro*
3 cups (2½ ounces) chopped kale leaves
Grated Parmesan cheese, for serving (optional)
In a medium-to-large (4- to 6-quart) pot over medium-high heat, heat the oil until shimmering. Add the mushrooms and cook, stirring occasionally, until they release their liquid and it evaporates, 4 to 5 minutes.
Add the celery, onion, carrot and ¼ teaspoon of the salt, and reduce the heat to medium. Cook, stirring frequently, until the vegetables slightly soften, about 4 minutes. Stir in the garlic, rosemary and tomato paste, and cook, stirring, until aromatic, about 1 minute.
Stir in the beans, then add the broth, tomatoes, the remaining ½ teaspoon of salt and the pepper, then increase the heat to high and bring to a boil. Stir in the farro, then reduce the heat to medium-low and simmer until the farro is al dente, 25 to 30 minutes.
Stir in the kale and cook until just tender, about 5 minutes. Remove from the heat, ladle into bowls, sprinkle with Parmesan, if using, and serve hot.
Servings: 4-6 (makes about 9 cups)
Substitutions: For cannellini beans, use other white beans, such as Great Northern or navy, or chickpeas. For canned beans, use 1½ cups home-cooked beans. For cremini mushrooms, use other types of fresh mushrooms. Gluten-free? In place of farro, use rice, with an adjustment to the cooking time. For kale, use collard greens or mustard greens.
Storage: Refrigerate for up to 4 days, or freeze for up to 3 months. The farro will continue to absorb liquid as it sits, so you may need to add more broth or water to thin it out as needed.
* Notes: If using whole (not pearled or semi-pearled) farro, increase its cooking time to 45 to 50 minutes, or until al dente. Do not use quick-cooking farro.
Nutritional information per serving (1½ cups), based on 6: 233 calories, 8 g fat, 1 g saturated fat, 32 g carbohydrates, 380 mg sodium, 5 mg cholesterol, 10 g protein, 6 g fiber, 7 g sugar.
— Ellie Krieger