{"id":466644,"date":"2026-05-03T16:37:17","date_gmt":"2026-05-03T16:37:17","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/466644\/"},"modified":"2026-05-03T16:37:17","modified_gmt":"2026-05-03T16:37:17","slug":"6-simple-ways-to-eat-more-fiber-according-to-gut-health-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/466644\/","title":{"rendered":"6 Simple Ways to Eat More Fiber, According to Gut-Health Experts"},"content":{"rendered":"<p><strong>Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT<\/strong><\/p>\n<p><img alt=\"Credit: Photographer: Greg DuPree. EatingWell Design.\" loading=\"lazy\" width=\"1242\" height=\"838\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/05\/537a395bf20497c13631f9f54a135df0.jpeg\"\/><\/p>\n<p>Credit: Photographer: Greg DuPree. EatingWell Design.<\/p>\n<p>Key Points<\/p>\n<ul class=\"content-list\">\n<li>\n<p>Fiber plays a key role in digestion, nutrient absorption and overall gut health.<\/p>\n<\/li>\n<li>\n<p>Most U.S. adults don\u2019t eat enough fiber, with average daily intake around 17 grams.<\/p>\n<\/li>\n<li>\n<p>Add fiber slowly, drink plenty of water and focus on getting a variety of fiber-rich foods.<\/p>\n<\/li>\n<\/ul>\n<p>When it comes to nutrition advice, \u201ceat more fiber\u201d is one of those phrases that gets tossed around a lot. We hear it, we nod along, but do we actually know what it means in practice? Or how to realistically do it day to day?<\/p>\n<p>Dietary fiber\u2014found exclusively in plant-based foods like fruits, vegetables, whole grains, legumes, nuts and seeds\u2014plays a key role in digestion, nutrient absorption and overall gut health. There are two main types of fiber: <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.aol.com\/lifestyle\/whats-difference-between-insoluble-soluble-181359510.html\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:soluble and insoluble;elm:context_link;itc:0;sec:content-canvas\">soluble and insoluble<\/a>. Soluble fiber dissolves in water to form a gel-like substance, which can help slow digestion and support more stable blood sugar levels. Insoluble fiber, on the other hand, doesn\u2019t dissolve\u2014it helps move food through the digestive tract, adding bulk to stool and promoting regularity. Both types are important, as they can support satiety, digestive health and long-term disease prevention.<\/p>\n<p>Despite these benefits, most people aren\u2019t getting enough. Current guidelines recommend about 25 grams of fiber daily for women and 38 grams for men, yet the average intake among U.S. adults hovers closer to 17 grams per day. That gap helps explain why \u201ceat more fiber\u201d has become such common advice. But if you\u2019ve ever found yourself wondering what that actually looks like, you\u2019re not alone.<\/p>\n<p>Thankfully, gastroenterologist <a href=\"https:\/\/www.instagram.com\/socalgastrodoc\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Wendi LeBrett, M.D.;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Wendi LeBrett, M.D.<\/a> (@socalgastrodoc), recently shared six tips for increasing fiber intake from fellow GI experts on Instagram. Together, they offered simple, practical strategies that can make boosting your fiber intake feel a whole lot more doable.<\/p>\n<p>1. Try Kiwis<\/p>\n<p>Kiwis are proof that good things can come in small packages. Along with being rich in key nutrients like vitamin C, potassium and folate, this small fruit also delivers a solid dose of fiber. In fact, when asked for her go-to tip, gastroenterologist <a href=\"https:\/\/www.integratedgic.com\/blog\/supriya-rao\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Supriya Rao, M.D.;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Supriya Rao, M.D.<\/a>, didn\u2019t hesitate to recommend <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.aol.com\/lifestyle\/1-fruit-help-poop-according-050000135.html\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:adding kiwi to your routine;elm:context_link;itc:0;sec:content-canvas\">adding kiwi to your routine<\/a> to help boost fiber intake.<\/p>\n<p>One kiwi contains about 2 to 3 grams of fiber, and a standard serving (two kiwis) provides about 5 grams. What\u2019s even cooler about kiwi is that it\u2019s one of the only fruits that offers meaningful amounts of both soluble and insoluble fiber\u2014a combination that supports digestion and regularity.<\/p>\n<p>To get the most benefit out of the juicy fruit, consider eating the whole thing\u2014yes, skin included. While it might sound unconventional, much of the fiber is concentrated in the skin. If the fuzzy texture isn\u2019t your favorite, blending the <a href=\"https:\/\/www.eatingwell.com\/tropical-smoothie-8706965\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:whole kiwi into a smoothie;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">whole kiwi into a smoothie<\/a> is an easy way to incorporate it while avoiding the texture.<\/p>\n<p>2. Track Your Fiber Intake<\/p>\n<p>If increasing your fiber intake is a goal, it helps to get a clearer picture of where fiber is actually coming from in your diet. It\u2019s easy to assume that all fruits, vegetables and whole grains are rich in fiber\u2014but that\u2019s not always the case. \u201cSalads sound great, but a whole head of romaine only has 1 gram of fiber, [whereas] a cup of peas has 9 grams,\u201d says gastroenterologist <a href=\"https:\/\/doctors.umiamihealth.org\/provider\/morgan-allyn-sendzischew-shane\/1102647\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Morgan Sendzischew Shane, M.D;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Morgan Sendzischew Shane, M.D<\/a>.<\/p>\n<p>That\u2019s where tracking can come in handy\u2014at least for a short period of time. Logging your food intake in easy-to-use apps for a few days or weeks can help you identify which foods are truly pulling their weight when it comes to fiber. Over time, this can make it easier to build meals that actually support your daily goals, without having to think so hard about it.<\/p>\n<p>3. Layer Fiber into Your Meals<\/p>\n<p>Layering your fiber is a \u201csneaky way of doing it,\u201d says gastroenterologist <a href=\"https:\/\/www.tuftsmedicine.org\/doctor\/nayantara-orekondy?utm_source=Yext&amp;utm_medium=Listings%20Management\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Nayantara Orekondy, M.D;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Nayantara Orekondy, M.D<\/a>. Instead of trying to pack a large amount of fiber into one meal\u2014which can feel overwhelming, especially if you\u2019re just starting out\u2014this approach focuses on spreading fiber-rich foods across meals and snacks throughout the day.<\/p>\n<p>Layering your intake gradually can look like <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.aol.com\/lifestyle\/20-breakfast-recipes-fresh-fruit-180000846.html\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:adding fruit to breakfast;elm:context_link;itc:0;sec:content-canvas\">adding fruit to breakfast<\/a>, beans or whole grains to lunch and vegetables at dinner, with fiber-rich snacks in between. Not only does this make fiber goals feel more manageable (it\u2019s a lot easier to pack in 5 grams of fiber a few times a day than 25 grams of fiber in one sitting), but it can also help reduce <a href=\"https:\/\/www.eatingwell.com\/article\/8043390\/too-much-fiber\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:uncomfortable digestive side effects like bloating or gas;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">uncomfortable digestive side effects like bloating or gas<\/a> that sometimes come with suddenly increasing intake all at once.<\/p>\n<p>4. Consider Supplementation<\/p>\n<p>While getting fiber from whole foods is ideal, <a href=\"https:\/\/www.aol.com\/lifestyle\/happens-body-fiber-supplement-060000932.html\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:supplements can play a supporting role;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">supplements can play a supporting role<\/a>. Several of the experts in the video noted that meeting fiber needs through diet alone isn\u2019t always realistic, and supplementation can help fill in the gaps. As gastroenterologist <a href=\"https:\/\/www.adventhealth.com\/doctors\/mariam-naveed-md-1477797371\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Mariam Naveed, M.D.;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Mariam Naveed, M.D.<\/a>, puts it, \u201csometimes you need a little bit of both to get to your goal.\u201d<\/p>\n<p>Common options recommended by experts include Citrucel, Metamucil and Benefiber, which provide different types of fiber and can be incorporated based on individual needs and tolerance.<\/p>\n<p>5. Take It Slow &amp; Stay Hydrated<\/p>\n<p>When it comes to <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.aol.com\/lifestyle\/95-people-dont-enough-fiber-140000089.html\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:increasing fiber intake;elm:context_link;itc:0;sec:content-canvas\">increasing fiber intake<\/a>, more isn\u2019t always better\u2014at least not all at once. \u201cDo it slowly, because it can be a shock to the system,\u201d explains Rao. A sudden jump in fiber can lead to bloating, gas or cramping, especially if your body isn\u2019t used to it.<\/p>\n<p>A more sustainable approach is to gradually increase your intake by 2 to 3 grams every few days, paying attention to how your body responds and adjusting as needed. Rao often recommends a simple strategy: focus on adding one new plant a week to your diet, whether that\u2019s a new fruit, vegetable, whole grain or legume.<\/p>\n<p>In addition to starting slow, registered dietitian <a href=\"https:\/\/www.wholesomestart.com\/dietitian-samina\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Samina Qureshi, RDN, LD, CSDH,;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Samina Qureshi, RDN, LD, CSDH,<\/a> reminds us to stay hydrated, too. Fiber\u2014especially soluble fiber\u2014absorbs water, so drinking enough fluids helps it move through the digestive tract more comfortably and effectively.<\/p>\n<p>For a simple way to combine both strategies, Orekondy suggests a two-for-one approach: mixing a fiber supplement like Benefiber into water, which can help support intake while also reinforcing hydration habits.<\/p>\n<p>6. Lean on Vegetables<\/p>\n<p>Last, but certainly not least, gastroenterologist <a href=\"https:\/\/health.usnews.com\/doctors\/katerina-roma-4065457\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Katerina Roma, D.O.;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Katerina Roma, D.O.<\/a>, encourages her patients to lean on vegetables when working to boost fiber intake. And we couldn\u2019t agree more\u2014vegetables are one of the most reliable and versatile sources of fiber.<\/p>\n<p>From leafy greens and broccoli to carrots and Brussels sprouts, vegetables can easily be incorporated into meals throughout the day to up your fiber intake. Adding a handful of spinach to a <a href=\"https:\/\/www.eatingwell.com\/recipe\/7899857\/spinach-smoothie\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:smoothie;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">smoothie<\/a>, tossing roasted vegetables into a <a href=\"https:\/\/www.eatingwell.com\/most-popular-veggie-packed-grain-bowls-11680297\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:grain bowl;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">grain bowl<\/a> or bulking up a pasta dish with saut\u00e9ed veggies are all simple ways to increase fiber without making big changes to your routine.<\/p>\n<p>Our Expert Take<\/p>\n<p>Lucky for us, we have the advice of gut-health experts at our fingertips, helping us translate what \u201ceat more fiber\u201d actually looks like in practice. While the tips shared vary, the message remains consistent: increasing fiber doesn\u2019t have to be complicated\u2014it just has to be intentional. Whether it\u2019s adding one new plant food at a time, paying closer attention to which foods actually deliver on meaningful fiber content, or using supplements to fill in the gaps, the focus is on starting slow, staying hydrated and building sustainable habits that add up over time.<\/p>\n<p>Read the original article on <a href=\"https:\/\/www.eatingwell.com\/how-to-eat-more-fiber-according-to-gut-health-experts-11963096\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:EatingWell;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">EatingWell<\/a><\/p>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n","protected":false},"excerpt":{"rendered":"Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT Credit: Photographer: Greg DuPree. EatingWell Design. Key Points Fiber plays&hellip;\n","protected":false},"author":2,"featured_media":466645,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[277],"tags":[25465,1771,18,37233,135,19,17,508,181024,5248],"class_list":{"0":"post-466644","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-dietary-fiber","9":"tag-digestive-health","10":"tag-eire","11":"tag-fiber-intake","12":"tag-health","13":"tag-ie","14":"tag-ireland","15":"tag-nutrition","16":"tag-supriya-rao","17":"tag-vegetables"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/116511627936628861","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/466644","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=466644"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/466644\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/466645"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=466644"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=466644"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=466644"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}