Fibermaxxing, a trend that’s been taking over social media – for better and for worse – has been highlighting how important it is to meet your daily fiber needs. Given that Americans take in less than half the daily recommended amount, in most cases, adding more fiber to your diet is beneficial. And while the recommendation does call for quite a lot of fiber, it’s possible to take it too far. That’s the problem with fibermaxxing (we advocate simply for fibermeeting). The trend, though not well-defined, tends to call for more than the daily recommended amount. Too much fiber too fast can lead to uncomfortable gastrointestinal symptoms like stomach aches and constipation.

How much fiber do you need?

According to the Academy of Nutrition and Dietetics, women should aim for about 25 grams of fiber per day, while men should aim for about 38 grams. To calculate more exact numbers, the recommendation is 14 grams of fiber for every 1,000 calories. The average American eats 15 grams of fiber per day, so there is plenty of room for improvement.

When adding more fiber to your diet, there are two things to keep in mind:

• Increase fiber-filled foods slowly over time (several days or weeks)
• Drink plenty of fluids to help that fiber move through your gut

So what does actually meeting your fiber needs look like? We asked registered dietitians how they get their fiber fill.

Breakfast

Chia Seed Pudding

Sports dietitian Roxana Ehsani, M.S., R.D., C.S.S.D., L.D.N.R opts for chia seed pudding made with milk and topped with berries and almond butter. “I eat chia seed pudding for breakfast nearly every morning to help meet my fiber goals,” says Ehsani. Chia seed pudding can be easily made by mixing together a few tablespoons of chia seeds with milk. Ehsani explains that one ounce of chia seeds packs a whopping 10 grams of dietary fiber and provides omega-3 fatty acids which can help reduce inflammation, and support brain and heart health. Plus, they’re packed with plant protein (about five grams per ounce).

Ehsani also chooses her toppings mindfully – blueberries, raspberries and blackberries for “natural sweetness and more fiber.” She adds, “Raspberries, in particular, pack eight grams of fiber per cup. Berries are rich in anthocyanins which research has linked to improved cognitive function and memory.” Almond butter provides 3.2 grams of fiber per two tablespoons. Altogether, this breakfast packs over 20 grams of fiber.

Overnight Oats

“I love starting the day with overnight oats made with rolled oats, chia seeds, regular milk and berries,” says Mascha Davis, M.P.H., R.D.N., author of Eat Your Vitamins and founder of Nomadista Nutrition, who adds a spoonful of ground flaxseed too. “This combo delivers soluble and insoluble fiber for steady energy and digestion support,” says Davis who also explains that oats and flax provide beta-glucan and lignans (great for cholesterol and hormone balance), chia adds extra fiber and omega-3s, while berries bring antioxidants plus even more fiber.

Avocado Toast

As a small business owner and single mom of three, Malina Malkani M.S., R.D.N., C.D.N., owner of Malina Malkani Nutrition, and author of Safe and Simple Food Allergy Prevention likes to pack as much nutrition — and fiber — into breakfast as she can, since lunch is often a grab-and-go situation. For breakfast, Malkani’s go-to is a slice of toasted whole-wheat sourdough topped with mashed avocado and a fried egg, served with fresh blackberries and a glass of 100-percent prune juice (which contains four grams of fiber per serving). “It’s simple, satisfying and delivers a balance of protein, carbs and healthy fats, plus nearly half my daily fiber needs, all in one meal.”

Breakfast Bowl

Bonnie Taub-Dix, R.D.N., host of the Media Savvy Podcast, creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table makes a breakfast bowl from a medley of fresh berries, a few heaping spoons of Greek yogurt, a few tablespoons of cottage cheese and a hefty sprinkle of high-fiber cereal, along with a light sprinkle of granola. Although protein is an important part of breakfast to help sustain you, Taub-Dix explains, “Protein foods generally lack fiber so the addition of berries and high-fiber cereals help to add crunch and a combo of flavors, colors and textures.”

Whole-Grain and Bran Cereal

Cereal can add a hefty amount of fiber at the start of your day. Drew Hemler, M.Sc., R.D., C.D.N., F.A.N.D., health education consultant opts for whole-grain and bran cereal topped with flaxseed, walnuts and fruit. According to Hemler, “It’s satisfying because – based on ingredient amounts – it combines nearly 15 grams of fiber, 20 grams of protein and a good dose of heart-healthy fats, while also delivering key minerals like magnesium, potassium and zinc that most people fall short on.” In addition, this combination helps regulate blood glucose and cholesterol levels, supports regular bowel movements when combined with adequate fluid intake and supports healthy gut bacteria.

Lunch

Tuna Salad with Prunes

Charleston-based registered dietitian Lauren Manaker M.S., R.D.N., L.D likes adding diced prunes to tuna or chicken salad. “Not only does that give my classic lunchtime staple some fiber, but it also fuels my body with polyphenols, which are compounds known for their anti-inflammatory and protective effects, including in the gut,” explains Manaker. “These polyphenols that are naturally found in prunes interact with gut microbes to produce bioactive metabolites that support anti-inflammatory benefits.” Plus, Manaker says that data suggests that prune consumption may be linked to bone health support, thanks to their unique nutrient profile that includes potassium, vitamin K, boron and other nutrients.

Salad with Beans

Gena Seraita, M.S., R.D., C.D.N., Dietetics Internship Program Director at New York University always keeps canned beans as a pantry staple to boost the nutrition profile on lunch with little effort. Seraita makes a simple salad with beans and fresh vegetables like cucumber, peppers, onion and tomato, then drizzles with vinaigrette for a satisfying lunch. “Beans are a great source of fiber with just half a cup providing seven to nine grams, which is roughly 25 to 30 percent of the recommended daily intake of fiber,” says Seraita. “Beans also contain a nice balance of soluble and insoluble fiber, which is important for overall gut health, feeding the ‘good’ bacteria with quality prebiotics that support the microbiome.” Finally, these pulses are also a great source of plant protein; combined with fiber, they make for a satisfying meal.

Grain Bowl

“Grain bowls are a favorite lunch, especially to use up leftovers from dinners,” says Mandy Enright, the FOOD + MOVEMENT Dietitian, worksite wellness specialist and author of 30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss. To make a grain bowl, Enright starts with a base of whole grains or lentils, adds leftover cooked or chopped raw vegetables, then tops it off with microgreens, chopped scallions or fresh herbs for an extra sprinkling of fiber.

Quinoa Salad with Beans

Jackie Topol, M.S., R.D., prediabetes expert and culinary nutritionist, follows a plant-based diet and includes beans at many meals. Topol’s favorite lunch is a salad made with quinoa, black beans, corn, tomato, avocado, red onion and a zesty cilantro-lime dressing served over mixed baby greens. “Quinoa and black beans are both good sources of fiber and protein, which helps keep me full and energized,” says Topol. “The avocado adds heart-healthy fat, some fiber and richness to make the salad even more satisfying.”

Dinner

Batch-Cooked Quinoa Bowls

Nashville-based Chelsea LeBlanc, R.D.N., owner of Chelsea LeBlanc Nutrition makes her dinner a no-brainer by batch cooking quinoa at the start of the week and using it to build easy, no-cook meals with whatever is on hand. “My go-to combo is quinoa, chickpeas, cucumbers, tomatoes, tzatziki, feta and chopped pistachios,” says LeBlanc who says this combination packs over 13 grams of fiber, thanks to the mix of whole grains, vegetables, legumes and nuts. Like other RDs, LeBlanc keeps canned beans on hand as a pantry staple as they’re an easy way to add both fiber and plant-based protein to any meal — no cooking required. Plus, a study found that “swapping in pulses like chickpeas, lentils, or beans in place of other proteins can help boost fiber and lower cholesterol,” says LeBlanc.

Sautéed Salmon with Sorghum and Vegetables

For dinner, Taub-Dix loves sautéed salmon chunks and a side of chopped sautéed vegetables mixed with sorghum. “The fiber comes from veggies included in the salad and side dish, as well as, from whole grains, like sorghum,” says Taub-Dix who also adds fruit or chickpeas as a fiber source.

Burgers or Meatloaf with Added Beans

“Dinner is often when fiber falls short, since many quick end-of-day meals lean heavy on protein and starch but light on plants,” says Hemler. The answer: Mixing beans into dishes like burgers or meatloaf is an easy fix. “Just one-half cup of beans has around six to eight grams of fiber along with plant protein, potassium and magnesium,” explains Hemler who adds that beans also stretch the meal, help balance blood sugar and support heart and gut health while making comfort foods more nutritious.

Snacks

Edamame

For a simple snack, Manaker opts for edamame sprinkled with sea salt and lemon zest because it contains a high amount of fiber. “One cup of shelled and cooked edamame offers eight grams of fiber – or about one-third of the recommended daily fiber amount,” says Manaker. “It is also a complete source of protein, providing all nine essential amino acids, and one cup only contains 188 calories.” It’s quick to prepare and perfect for munching on during busy afternoons or as a pre-dinner snack.

Prunes with Almonds

“Prunes are a surprisingly high-fiber fruit (plus great for bone health!) and pairing them with nuts adds extra fiber, protein and healthy fats for satiety,” says Davis.

Whole-Wheat Peanut Butter Toast

LeBlanc gets creative with her snack, choosing a slice of whole-wheat toast with peanut butter, warm frozen raspberries, a sprinkle of chia seeds and a drizzle of honey. “This snack packs in around 10 grams of fiber to keep you full, and microwaving the berries makes a naturally sweet syrup.”

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