Week 1
Goal: Current intake + 5 g
- Add 1 piece of fruit daily
- OR add ½ cup vegetables at dinner
- OR take 1 tsp psyllium
Fiber Basics
Simple ways to add fiber, every day.
Most adults need 25–35 g of fiber a day. Use the food lists below to build meals you actually enjoy, then follow the 4-week plan to ramp up gradually — your gut will thank you.
Whole Grains
Highest to lowest fiber per serving
| Food | Serving | Fiber |
|---|---|---|
| Bran cereal | 1 cup | 10–14 g |
| Shredded wheat (100% whole grain) | 2 biscuits | 6–8 g |
| Oat bran | ½ cup cooked | 4–5 g |
| Steel-cut oats | 1 cup cooked | 4–5 g |
| Rolled oats | 1 cup cooked | 4 g |
| Barley | 1 cup cooked | 6 g |
| Bulgur | 1 cup cooked | 8 g |
| Farro | 1 cup cooked | 5–7 g |
| Whole wheat pasta | 1 cup cooked | 6 g |
| Brown rice | 1 cup cooked | 3.5 g |
| Whole wheat bread | 2 slices | 4–6 g |
| High-fiber tortilla | 1 tortilla | 8–15 g |
| Whole grain crackers | 1 oz | 2–4 g |
| White rice | 1 cup cooked | <1 g |
Fruit
Tip: whole fruit always beats juice for fiber.
| Fruit | Serving | Fiber |
|---|---|---|
| Raspberries | 1 cup | 8 g |
| Blackberries | 1 cup | 8 g |
| Pear with skin | 1 medium | 6 g |
| Avocado | ½ fruit | 5 g |
| Apple with skin | 1 medium | 4–5 g |
| Orange | 1 medium | 3–4 g |
| Kiwi | 2 medium | 4 g |
| Banana | 1 medium | 3 g |
| Peach | 1 medium | 2–3 g |
| Strawberries | 1 cup | 3 g |
| Blueberries | 1 cup | 3.5 g |
| Grapes | 1 cup | 1 g |
| Watermelon | 2 cups | 1 g |
| Fruit juice | 8 oz | 0 g |
Vegetables
Highest to lowest fiber per serving
| Vegetable | Serving | Fiber |
|---|---|---|
| Artichoke | 1 medium | 7 g |
| Green peas | 1 cup | 8–9 g |
| Brussels sprouts | 1 cup cooked | 6 g |
| Sweet potato with skin | 1 medium | 4–5 g |
| Broccoli | 1 cup cooked | 5 g |
| Carrots | 1 cup | 4 g |
| Cauliflower | 1 cup | 3 g |
| Green beans | 1 cup | 4 g |
| Bell pepper | 1 medium | 3 g |
| Spinach | 1 cup cooked | 4 g |
| Cabbage | 1 cup cooked | 4 g |
| Zucchini | 1 cup cooked | 2 g |
| Cucumber | 1 cup | 1 g |
| Lettuce | 2 cups | 1 g |
Beans & Legumes
Fiber superstars
| Food | Serving | Fiber |
|---|---|---|
| Split peas | 1 cup cooked | 16 g |
| Lentils | 1 cup cooked | 15–16 g |
| Navy beans | 1 cup cooked | 19 g |
| Black beans | 1 cup cooked | 15 g |
| Pinto beans | 1 cup cooked | 15 g |
| Kidney beans | 1 cup cooked | 13 g |
| Chickpeas | 1 cup cooked | 12 g |
| Edamame | 1 cup | 8 g |
Nuts & Seeds
| Food | Serving | Fiber |
|---|---|---|
| Chia seeds | 2 Tbsp | 10 g |
| Ground flaxseed | 2 Tbsp | 4 g |
| Pumpkin seeds | ¼ cup | 2 g |
| Almonds | 1 oz | 3.5 g |
| Pistachios | 1 oz | 3 g |
| Walnuts | 1 oz | 2 g |
OTC Fiber Supplements
| Supplement | Serving | Fiber |
|---|---|---|
| Psyllium (Metamucil) | — | 5–7 g |
| Konsyl Psyllium | — | 6 g |
| Benefiber | — | 3 g |
| Citrucel | — | 2 g |
| Fiber Well Gummies | — | 5 g |
| Heather's Tummy Fiber (Acacia) | — | 6 g |
| Generic Psyllium Husk | — | 5–7 g |
Best overall choices
- Psyllium (Metamucil/Konsyl) — best studied for constipation, cholesterol, and blood sugar.
- Acacia fiber — often gentler for IBS.
- Benefiber — dissolves well in drinks but provides less fiber.
Step-by-Step Fiber Action Plan
Add about 5 g per week — give your gut time to adjust.
Week 2
Goal: Current intake + 10 g
- Switch white bread to whole wheat
- Add berries to breakfast
- Add side salad or cooked vegetables
Week 3
Goal: 20–25 g/day
- Add beans 2–3 times/week
- Add chia or flax seeds to yogurt/oatmeal
- Increase vegetables at lunch
Week 4
Goal: 25–35 g/day
- Fruit at breakfast
- Vegetable at lunch
- Vegetable at dinner
- Whole grain daily
- Optional fiber supplement
Important Rules
Increase Water
Every time fiber goes up, fluids should too. Aim for 64–100 oz/day unless your provider has limited your fluids.
Go Slow
Some gas, bloating, cramping, or louder bowel sounds are normal at first. They usually settle in 1–2 weeks.
The "One Change" Rule
Add one new fiber source every 3–7 days and see how you tolerate it, rather than stacking several at once.
Easy Ways to Add 10 g of Fiber
Mix and match — small swaps add up fast.
Option 1
- Apple = 5 g
- 1 Tbsp chia seeds = 5 g
Option 2
- High-fiber tortilla = 10 g
Option 3
- ½ cup black beans = 7 g
- 1 cup broccoli = 3 g
Option 4
- Psyllium supplement = 5 g
- Orange = 4 g
- Extra vegetables = 2 g
Remember: aim for progress, not perfection. Even going from 10 g/day to 20 g/day can meaningfully improve digestion, blood sugar control, heart health, and how full you feel after meals.
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