Fiber may be trending but finding ways to increase intake is nothing new to dietitians. We’ve been trying to get people to eat more fiber forever! But navigating the ever-growing number of options for this gut-healthy nutrient can be confusing. To get the maximum benefit, increased fiber consumption should be done gradually and in modest doses. Instead of fibermaxxing, I have suggested fibermeeting and Florida-based performance dietitian, Jenna Braddock recommends fiberstacking. “Increasing fiber intake does not have to happen with large servings of fiber-rich foods. It’s more easily achievable by ‘fiber stacking’ a variety of normal portions of everyday foods.”

With the bar set anywhere from 25 to 38 grams per day (men need more than women), using a supplement or fiber product along with food may be a good choice for some, especially when traveling or looking to give a dish a boost. Here are some of the best foods that dietitians recommend to get more fiber.

I love cereal! It’s a perfect way to satisfy a sugar craving while getting some nutrients in. Plus it’s the perfect vehicle for getting additional nutrients from milk and fruit (bananas and blueberries top my list of best toppings). The base ingredients of most cereals come from fiber-rich whole grains like wheat, oats, rice and millet. If a bowl of cereal isn’t as exciting to you as it is to me, consider a few handfuls as a crunchy snack or a sprinkle over a smoothie, oatmeal or yogurt bowl.

“It seems simple but that is the point,” shares Heidi Skolnik, MS, CDN, FACSM sports nutritionist at The Women’s Sports Medicine Center at the Hospital for Special Surgery. “Easy and accessible, apples are considered a pre-biotic, providing fiber that probiotics in your gut thrive on. With 4.4 grams of fiber per medium apple it helps you meet the mark whether part of a meal or as a snack. Make it more satisfying with a cheese stick or peanut butter.”

While I am primarily team eat-whole-foods, there are times when supplements make sense. Adding a good quality greens powder to your repertoire can add the extra boost of fiber you might be missing, especially when traveling or for meals and snacks where fiber intake is generally on the low side. Add to smoothies, overnight oats, muffin batter, soups and sauces. Look for brands like Gnarly or Metamucil that are third-party tested and actually taste good.

Protein is just as coveted as fiber. Getting both in one food makes it a nutrition powerhouse, which is why edamame tops Braddock’s list. “A third-cup serving of roasted edamame provides five grams fiber and 14 grams of plant-based protein. It’s a very satisfying snack that keeps energy levels strong too.”

Cook up a batch of lentils in a pressure cooker and freeze or opt for the convenience of canned. “Canned lentils are one of my favorite go-to additions to any soup, salad, bowls, tacos – anything,” says Chris Mohr, PhD, RD. “With about eight grams of fiber and protein per half-cup along with other nutrients, these are a staple. Sometimes I like to add them as a ‘topping’ to recipes and other times it’s the star ingredient.”

“Beans, beans are absolutely the superfood when it comes to fiber. Versatile beans are inexpensive, packed with nutrients including protein and iron, are inexpensive and provide one of the highest amounts of fiber,” says Skolnik. “Aim to incorporate a half-cup of beans three to four times a week, although daily is just fine. From minestrone soup to chickpea salad to traditional chili or a bean burrito, beans can even be used in baking.”

Beans don’t have to be the main ingredient, especially if you are just starting your fiber journey – as Braddock points out, it all adds up. “I encourage my clients to use beans as a garnish whenever possible. They don’t need to be a whole side dish or main entree, rather toss a little here and there like on a salad, a grain, a serving of meat or in a soup, etc. Two tablespoons of a bean like black beans provides about four grams of fiber which is pretty impressive for such a small serving size.”

You have likely heard nutrition experts (and just about everyone else) tout the health benefits of berries. From natural sweetness to cell-protecting antioxidants, they seem to have it all. Add fiber to that list! “Raspberries and blackberries provide a whopping seven to eight grams of fiber per cup. High in water content, rich in vitamin C and each providing antioxidants and phytonutrients,” says Skolnik. One of the best things about berries is how easily they can be added to other foods. Skolnik suggests including frozen berries to smoothies, yogurt and waffles and folding fresh berries into salads, baked goods or pairing with chocolate.