How to Get 25 Grams of Fiber Per Day Without Supplements

Eating enough fiber has recently become a hot topic, with must-read content online about fibermaxxing. But you don’t need to supplement or “max out” foods to get the recommended amount of fiber. I consume at least 25 grams of fiber per day without supplement by incorporating it into the foods I already eat.

Fiber is an essential part of a healthy diet, supporting digestion and a healthy gut microbiome while controlling cholesterol and blood sugar levels. Despite its importance, most Americans do not meet fiber recommendations. A 2024 analysis found that only about 9.5% of Americans meet fiber recommendations, making it even more important to incorporate fiber into your routine.

Fortunately, you don’t need to overhaul your diet to eat more fiber. Small swaps and simple choices throughout the day can help you meet your fiber intake goals. Here’s what I eat to get 25 grams of fiber per day.

Legumes

Legumes, including peas, lentils, beans, and chickpeas, are a staple in my diet, in part because they offer a significant amount of fiber in a smaller serving, ranging from 8 to 15.5 grams per 1-cup serving.

Research suggests that consuming 400 grams of legumes weekly, or about 2 to 2¼ cups, provides optimal cardiovascular benefit. One study found that those who ate the most legumes had a 10% lower risk of developing coronary heart disease than those who ate the least. Just adding half a cup of legumes to a meal can make a significant difference in your heart health. Every 100 grams (about ½ cup) increase in legume consumption is associated with a 10% reduction in heart disease. Soluble fiber found in legumes binds to bile acids and cholesterol and removes them from the body, preventing their reabsorption and entry into circulation. In other words, legumes are great additions to your diet.

Many dishes center around legumes, like dal and ribollita, but it’s also easy to add legumes to dishes you already enjoy. Blend white beans into smoothies or sauces; replace half the meat in a dish with lentils; add beans or chickpeas to tuna, chicken, or egg salad; garnish salads, bowls or pasta dishes with legumes.

Pumpkin or chia seeds

Seeds are a great way to quickly increase the fiber content of any meal. I sprinkle pumpkin seeds on my yogurt, salads, or grain bowls for extra fiber, and I always add a spoonful of chia seeds to my oatmeal. One ounce of toasted pumpkin seeds provides 5 grams of fiber, and that same serving of chia seeds provides almost 10 grams of fiber. In addition to their fiber content, chia and pumpkin seeds are excellent sources of iron, a mineral that can be difficult for many plant-based eaters to consume in adequate amounts.

Seeds can be simple additions to your favorite meals and snacks. Stir chia seeds into yogurt, oatmeal or cottage cheese; make chia pudding; add pumpkin seeds to trail mixes; or top salads or cereal bowls with pumpkin seeds.

Whole grains

I like to start my day with a bowl of oatmeal. Half a cup of dry oats provides about 4 grams of fiber, including beta-glucan, a soluble fiber that may help lower LDL cholesterol. Research suggests that about 3 grams of oat beta-glucan per day, the amount found in a bowl of oats, is associated with cholesterol-lowering benefits.

If oatmeal isn’t your thing, whole grains can still easily fit into your day. Replacing white bread with whole wheat bread adds about one gram more fiber per slice, and choosing whole wheat pasta over regular pasta is another easy way to add more fiber. Each swap may be small, but together they help me get closer to 25 grams of fiber.

Wild blueberries

Berries are among the highest fiber fruits, and frozen berries can be an affordable year-round option. Wild blueberries are smaller and higher in polyphenols than cultivated blueberries and offer 6 grams of fiber per cup. Most wild blueberries are sold frozen because they spoil easily. Additionally, wild blueberries may support blood circulation by increasing the availability of nitric oxide, which helps blood vessels relax.

I top my morning oatmeal with wild blueberries to create a breakfast with about 15 grams of fiber. You can also add frozen wild blueberries to yogurt parfaits, oatmeal or breakfast cereals, or top salads with fresh wild blueberries. Try making a breakfast crisp with fresh or frozen wild blueberries and oats, then top it with Greek yogurt.

Canned artichoke hearts

Artichoke hearts are full of fiber; half a cup provides 4 grams of fiber. Canned artichokes are a convenient and affordable way to add this source of fiber to your diet. Beyond their high fiber content, new research suggests that artichokes may offer cardioprotective benefits, such as a slight reduction in blood pressure. Although more research is needed to determine the extent of artichokes’ heart-health benefits, adding a handful of artichoke hearts to your meal is a great way to increase fiber intake, including prebiotic fiber, which supports beneficial gut bacteria.

Toss chopped artichoke hearts into pasta dishes, salads, or bowls, or add them to snack plates or charcuterie boards for a little brininess and a boost of fiber. I usually add chopped artichokes to my bean salad, creating a dish with 12 to 19 grams of fiber per serving.

How to know if you’re eating enough fiber

A goal of 25 grams of fiber per day is a good starting point, but your needs may differ based on your calorie intake, medical history, and goals. The guidelines recommend aiming for 14 grams of fiber per 1,000 calories consumed, or about 25 to 28 grams for women and 28 to 34 grams for men.

To assess your fiber intake, write down what you eat for a few days. Check Nutrition Facts labels, total your fiber intake and compare it to your goal. If you don’t have one, think about where you can add more fiber, whether that’s replacing refined grains with whole grains or adding legumes to a basic meal. A good rule of thumb is to aim for at least 5 grams of fiber per meal and at least 3 grams per snack.

Our expert opinion

The easiest way I’ve found to eat 25 grams of fiber a day is to make small changes to meals I already enjoy. I might add chia seeds to oatmeal, sprinkle pumpkin seeds on a salad, replace half the meat in a dish with lentils, or replace regular pasta with whole wheat pasta. Each addition brings me closer to my goal without extras or complete menu changes. Start with a meal that you eat often and add a fiber-rich food to it. Over time, these small exchanges and choices add up.