If you’re not eating enough fiber, you’re not alone. The average American only gets about 15 grams per day—less than half the recommended amount of 25–38 grams.
That’s a problem, because fiber plays a major role in supporting your health. It helps your digestive system run smoothly, keeps you feeling full, and lowers your risk of serious conditions like heart disease, diabetes, and colon cancer.
But the fix is simpler than you think. By making a few small changes to your daily diet, you can easily double your fiber intake—no supplements required. Here are 7 simple food swaps to try.
By the Numbers (Per 1 Cup, Cooked):
- White Rice: 1.7 g fiber
- Teff: 7 g fiber
- Quinoa: 5 g fiber
White rice isn’t exactly a fiber powerhouse—but swapping the highly-processed grain for less processed options like teff or quinoa can boost the fiber content of any meal. The ancient grains are high in protein too, clocking in at 9.75 grams and 8 grams per cup, respectively.
By the Numbers (Per Slice):
- White bread: 0.7 g fiber
- Whole grain bread: 1.9 g fiber
Switch out white bread for whole-grain bread for a simple way to boost a sandwich’s fiber content. Even better? Add on other high-fiber toppings—sliced avocado, mashed chickpeas, loads of veggies—for an even bigger fiber payoff.
By the Numbers:
- Cheerios (1 cup): 2.8 g fiber
- Steel-cut oats: (1/4 cup dry): 4 g fiber
- Oat groats (1/4 cup dry): 5 g fiber
Cereal’s certainly the easiest breakfast option on busy mornings, but it’s typically lacking in the fiber department—while also packing a ton of added sugars. Nix the ultra-processed grains and opt for steel-cut oats or oat groats (the most nutritious oat product you can eat) instead.
Get even more fiber bang for your buck by adding high-fiber toppings like berries and seeds to your oats.
By the Numbers (Per 2 oz):
- White pasta: 2 g fiber
- Chickpea pasta: 5 g fiber
Your fave Italian meal needs a fiber boost—and chickpea pasta can do it. While traditional white pasta is surprisingly low in fiber, swapping it for some chickpea pasta can seriously up the fiber content of your meal. Even better? Add some fiber-rich veggies like broccoli and protein-packed chicken to round out your meal.
By the Numbers (Per 1 oz):
- Potato chips: 0.8 g fiber
- Roasted chickpeas: 6 g fiber
Listen: You’re never going to fully replace potato chips or how they taste—but if you want to get more fiber in your diet, try opting for some roasted chickpea snacks instead once in a while. Not only do they offer a whopping nearly 6 grams of fiber per serving, but they pack 6 grams of protein per ounce too.
By the Numbers (Per 3 oz):
- Hamburger: 0 g fiber
- Black bean burger: 4 g fiber
Don’t panic yet, meat eaters: You don’t have to give up your burgers for good, but if you want to up your fiber intake for the day, consider a black bean burger instead sometimes. While you’re at it, opt for a whole-grain bun and a side of roasted chickpea snacks for a fiber-forward meal. (See what we did there?)
By the Numbers (Per 40 g):
- Gummy bears: 0 g fiber
- Dried apricots: 2.9 g fiber
Candy might have its place in a balanced diet as a once-in-a-while treat, but it offers exactly zero fiber in most cases. Dried fruit, on the other hand (think: apricots, mango, strawberries) can offer you a similar taste and texture with a bit of fiber per serving, plus vitamins and minerals typically found in fruit.
Pro-tip: If you’re opting for dried fruit, try to get the no-sugar-added variety to cut down sugar content (fruit is already sweet).
You don’t have to completely overhaul your diet to get more fiber—just make smarter swaps.
By switching out low-fiber staples like white bread, cereal, and pasta for whole grains, legumes, and fruit, you’ll get more of the nutrient your body is craving—and your digestive system will thank you.
