I have to admit that I don’t pay a lot of attention to fiber. I eat a fair amount of fruits and vegetables, nuts and seeds, and beans now and then. The concept of fibermaxxing, in my mind, makes me think that I’ll need a container of Beano to go with it.

So how much do we actually need? And how much is in our food anyway?

First, let’s look at the two types of fiber. There’s soluble and insoluble. Insoluble fiber keeps things moving in our digestive tract. Soluble fiber is good for cholesterol levels and blood sugar levels. And getting enough of both has many health benefits including lowering your chance of certain cancers (colorectal, I’m looking at you).

Adults should be getting 14 grams per 1000 calories (or 25+ grams per day, depending on the person). An apple has around 4.5 grams. A cup of cooked lentils? 15.5 grams! Your average cheeseburger has a measly 3 grams tops. And most of that is coming from the bun. Also, fyi, there is zero fiber in the meat and the cheese.

Really, I think we should focus on fiberminning. Like, can we just try and get the minimum amount? It is not a good idea, by the way, to go from little fiber to fibrous maximous because there is going to be a whole lot of discomfort that goes with it. And anyone with digestive issues such as Crohn’s really needs to be in touch with their doc regarding fiber intake.

Getting enough fiber has so many benefits. It helps with satiety, that feeling of being full. It helps regulate our blood sugar, meaning we don’t have crazy ups and downs with our energy levels. And the decreased risk of cancer is an added benefit.

A word on supplements: Yes, fiber supplements can help. But they don’t have all of the other nutritional plusses of fiber-rich foods.

Here are some tips to get more in your day. Start small and make sure to drink plenty of water.

1. Start Your Day with Fiber

• Oatmeal topped with berries. That’s 5 to 9 grams right there. Not too shabby.
• Whole-grain toast with avocado. I’m a huge fan of avocados which have a whopping 10 grams of fiber. Whole-grain toast, admittedly, is not my fave. Like, I can’t stand it lol. But if you can, well whole-grain toast has 3 grams versus less than 1 for white bread. I’ll just eat 2 avocados.
• Chia seed pudding. I’ve eaten this like, one time. It’s not too bad? 10 to 11 grams of fiber in those bad boys.

2. Add More Beans and Lentils

Beans, lentils, and chickpeas are among the highest-fiber foods available. Add them to soups, salads, wraps, or grain bowls. Beans have 10+ grams of fiber. navy beans come in at 19 grams?! I mean. Wow.

3. Choose Whole Fruits

Whole fruits contain significantly more fiber than juice. Apples, pears, raspberries, and blackberries are especially good choices. Pears have 6 grams. Eat more pears.

4. Fill Half Your Plate with Vegetables

Vegetables provide fiber along with important vitamins, minerals, and antioxidants. Broccoli has 5 grams. Sweet potatoes have 6. Artichokes have over 9.

5. Snacks

• Nuts and seeds
• Roasted chickpeas
• Vegetables with hummus
• Fruits

What do you think about fibermaxxing? And do you think that you get enough fiber in your day?

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