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How to Get Your Daily Dose of 25 Grams of Fiber

You hear fiber everywhere, see it everywhere: and there’s a good reason! Fiber is such an important nutrient that we need in our diet. It helps with digestion, lowering cholesterol, stabilizing blood sugar, feeling full, and so much more. But did you know most people don’t get enough fiber throughout the day? Believe it. So what exactly is fiber? And what are some easy ways to get your daily dose of 25 grams of fiber? Let’s find out!

Dietary fiber is the part of plant foods that your body can’t digest or absorb. Instead, it passes through your digestive system relatively intact. High fiber foods tend to be more filling than low fiber foods, so you’re likely to eat less and feel fuller longer. High fiber foods give you the biggest bang for your buck: they are usually low calorie, nutrient dense, and high volume.

So what are some easy ways to get 25 grams of fiber per day?

Believe in beans

  • Beans are packed with fiber, and are super easy to add to meals like soups and salads

Focus on WHOLE fruits

  • While fruit juice is a good choice, by opting for whole fruits, you are increasing your fiber intake from natural sources drastically

Go nuts for nuts 

  • While nuts are a great source of unsaturated fats, they also pack a punch with fiber, having about 4g per serving. This helps boost you up to the recommended 25g per day!

Don’t skimp on the skin

  • This is an easy one: peeling fruits or veggies reduces the amount of fiber, so keep some skin!

Hooray for whole grains!

  • Perhaps the easiest place to find natural sources of fiber, whole grains have LOTS more fiber than their refined counterparts.


  • Small but mighty, chia seeds are no joke! One serving of these little guys can pack as much as 10g of fiber, and are easy to sneak into smoothies, oatmeal or a topping for toast! Remember, we are aiming for 25g per day!

NuGo Fiber d’Lish Bars

  • With the first ingredient being their fiber blend (Fiber Blend [Whole Rolled Oats, Whole Wheat Flour, Wheat Bran, Organic KAMUT® Brand Khorasan Wheat, Psyllium, Flax, Millet]), these bars are not only delicious, but have 12 grams of fiber. This is almost half of your daily goal!
About the Author:

Monica Werkin is a dietetic intern and graduate nutrition student at the University of Pittsburgh, working her way towards becoming a registered dietitian. Growing up in an Italian family, her passion for nutrition stems from a basic love of food, which grew into a fascination with health and eating right. After becoming an RD, she hopes to work in a specialized area of clinical nutrition. When she’s not in school, Monica is an occasional blogger, enjoys cooking, working out, and looking at puppies online.