Fiber May Support Longevity, So Here’s How to Get Enough of It, According to Dietitians

How much fiber did you eat yesterday? If that’s hard to answer, you may be falling short of your daily target. Many people are in the same boat, but fiber plays an important role in overall health and healthy aging, so it is worth paying closer attention to your intake—and doing so is easier than it may sound.

While protein has dominated nutrition chatter lately, “fibermaxxing” is another trend dietitians are glad to see catch on, given how important fiber is for overall health and longevity.

“Fiber supports digestion, helps you feel full for longer, and supports healthy cholesterol and steady blood sugar levels,” says Caroline Thomason, R.D., C.D.C.E.S., a Virginia-based registered dietitian and certified diabetes care and education specialist.

Studies also suggest that getting enough fiber is linked with a lower risk of heart disease, certain cancers such as colorectal, pancreatic, and ovarian cancer, and lower all-cause mortality.

Even with all the attention on fiber, most people still do not get enough of it each day. More than 90% of Americans fall short of their fiber needs, according to the American Medical Association.

You do not need to live on beans or rely on packaged fiber-fortified foods, many of which may contain added sugars or other less desirable ingredients, to meet your goal. Nutrition experts share simple ways to get there.

Meet the experts: Caroline Thomason, R.D., C.D.C.E.S., a Virginia-based registered dietitian and certified diabetes care and education specialist; Amanda Sauceda, M.S., R.D., a California-based registered dietitian and gut health nutritionist; Amy Brownstein, M.S., R.D.N., a registered dietitian in California; Patricia Kolesa Vivar, M.S., R.D.N., a New Jersey-based registered dietitian and founder of Dietitian Dish LLC.

How Much Fiber Do You Need?

A helpful rule for both men and women is to aim for 14 grams of fiber for every 1,000 calories consumed, Thomason says.

“Eating a variety of fiber-rich foods matters almost as much as meeting the total amount,” says Amanda Sauceda, M.S., R.D. Variety helps support gut health and supplies other nutrients your body needs.

Simple Ways to Reach Your Fiber Goal

Chia Seeds

“Chia seeds are a fiber powerhouse,” Thomason says. “Just one ounce, or about two tablespoons, contains around 10 grams of fiber—roughly 40% of the recommended daily value for women.” They are also easy to work into meals and snacks. “Sprinkle them into oatmeal, blend them into smoothies, or make chia pudding for a simple fiber boost,” she adds.

Beans

Beans are a staple worth talking about because they are affordable, versatile, and packed with fiber, plus protein and nutrients like iron. “Bean salads are trendy, you can mash beans for an easy dip, bake beans into brownies, or enjoy them with eggs for breakfast like I love to do,” Sauceda says.

Research has also found that eating 1.7 to 2 servings of beans per day is associated with lower BMI, lower body weight, and a smaller waist circumference compared with bean-free diets, all of which supports heart health and overall wellness.

Raspberries

Fruit is always a good option, but raspberries stand out for fiber. One cup of raw raspberries has 8 grams of fiber, along with more than one-third of your daily vitamin C needs for immune and skin health. Their many tiny seeds account for much of that fiber.

Fresh raspberries are easy to find in peak season, but frozen raspberries are often more practical and budget-friendly to keep on hand. Add them to oatmeal, smoothies, desserts, or baked goods, or use them to make raspberry chia jam for toast.

Edamame

Soy foods are rich in plant-based protein and fiber, and edamame is one of the easiest to use in everyday meals or as a snack. One cup provides 8 grams of fiber. “In addition to fiber, edamame offers protein to help with satiety and support muscle mass,” says Amy Brownstein, M.S., R.D.N.

If you are new to edamame, look for shelled frozen edamame that can be quickly heated and added to stir-fries, ramen, pasta, and salads. Roasted edamame is another crunchy, flavorful option in place of chips or pretzels.

Lentils

Like beans, lentils are flexible and fiber-rich, which makes them easy to include throughout the day. “A half-cup serving of lentils contains almost 7 grams of fiber, a quarter of the goal for the day,” says Patricia Kolesa Vivar, M.S., R.D.N. They also provide protein, iron, and folate.

You can buy dried lentils, canned lentils, or microwaveable pouches for quick preparation. They work well in soups, or mixed with ground beef or turkey in tacos, meatloaf, meatballs, or spaghetti sauce. They are also a simple topping for salads.

Pears

When possible, eat pears whole instead of choosing fruit cups. With the skin on, one medium pear has 5.5 grams of fiber. Pears are also high in sorbitol, a natural sugar alcohol that draws water into the digestive tract and can make bowel movements easier, which may help if you are dealing with constipation.

Whole pears make a satisfying snack, but they also pair well with cinnamon and a baked oatmeal crumble, can be cooked into oatmeal or pancakes, or can be diced and added to salads or even a scoop of ice cream.

Broccoli

Broccoli shrinks as it cooks, so one cup of cooked broccoli provides about twice as much fiber as the same amount raw. Do not forget the stems, either—they are fiber-rich and work well in stir-fries. Slice them up and cook them with other vegetables such as peppers or onions. Raw broccoli is also great as a snack with hummus or in a broccoli salad.

Green Peas

Keeping a bag of frozen peas in the freezer is an easy fiber trick. Just half a cup gives you 4 grams of fiber and 4 grams of protein. They also provide vitamin C and several B vitamins.

Stir frozen peas directly into pasta, fried rice, casseroles, pot pies, or soup during the last few minutes of cooking. They also add color and extra fiber to hummus or sauces when blended.

Oats

Oats contain soluble fiber, which takes longer to digest, helping explain why they keep you full from breakfast to lunch. But oats are useful beyond the morning meal. They can replace breadcrumbs in meatballs, be ground into flour for baking, or serve as the base for homemade granola or energy balls.

Avocado

Avocado is known for its healthy fats, but its fiber content is impressive too. “You only need one-third of a medium avocado to get 11% of the recommended daily intake for fiber, and it is easy to add to almost any meal,” Sauceda says.

Try avocado on toast, sliced over an omelet, blended into a smoothie, mashed into guacamole, or used as a topping for tacos, sandwiches, chili, or salads.