Hit a daily fiber target
Work up to 25–35 grams of fiber a day from whole grains, beans, fruit, vegetables, nuts and seeds.
- How often
- Daily
- Time
- Part of meals
- Recommended for
- 6 factors
How to do it
- Aim for 25 to 35 grams of fiber a day. Most Americans get about 15 grams.
- Swap white bread and white rice for whole-grain bread, brown rice, oats, barley or quinoa.
- Add beans or lentils to soups, salads and bowls, or use them in place of meat two or three times a week.
- Eat whole fruit with the skin, such as apples and pears, instead of juice.
- Sprinkle nuts, chia seeds or ground flaxseed on yogurt, oatmeal or salads.
- Increase slowly over a few weeks and drink more fluids as you go.
Why it helps
Fiber keeps digestion regular and helps you feel full. Diets high in fiber from whole foods are linked to lower risk of heart disease and type 2 diabetes. Long days of sitting and quick convenience meals tend to push fiber down.
Be careful
Adding a lot of fiber at once can cause bloating and cramps, so build up gradually. If you have a digestive condition, ask your doctor what amount is right for you.
Recommended for
Eating out often
Restaurants, takeout and delivery for most meals of the week.
habitIntermittent fasting
Eating only in a set window, or skipping food on certain days.
habitKeto or low-carb diet
Cutting bread, rice, sugar and often fruit to burn fat instead.
habitLiving alone
Your own space and schedule, and nobody else around by default.
habitNight shift work
Awake when your body expects to sleep, asleep when the world is loud.
habitOngoing sleep loss
Night feeds, early alarms or a busy mind, and never quite enough sleep.