Ways To Get 25+ grams of fiber in a day!
- Shanon Whittingham, MS, RD, CDN, NBC-HWC
- 20 hours ago
- 3 min read
Getting 25 grams of fiber per day doesn’t have to be complicated or bland. Fiber supports digestion, blood sugar balance, heart health, and satiety. This guide offers easy combinations that provide at least 25 grams of fiber, using a mix of fruits, vegetables, whole grains, legumes, nuts, and seeds. Women need at least 25 grams of fiber daily and men need at least 38 grams of fiber daily.
25 grams or more
2 tablespoons chia seeds + 1 cup blackberries + 1 cup steamed broccoli + ½ avocado + 1 tablespoon ground flaxseed
1 cup chickpeas + 1 cup cooked quinoa + 1 medium sweet potato (with skin) + 3 cups popcorn (air-popped) + 1 tablespoon ground flaxseed
1 cup cooked artichoke hearts + 1 tablespoon psyllium husk + 1 cup zucchini (sautéed) + ¼ cup sunflower seeds + 1 tablespoon chia seeds
1 cup cooked lentils + 1 cup cooked brown rice + 1 cup roasted Brussels sprouts + 1 medium orange
1½ cups steamed collard greens + ¼ cup hemp seeds + 1 cup mushrooms (sautéed) + 1 tablespoon ground flaxseed + ½ avocado
1 whole wheat tortilla + 1 cup black beans + ½ avocado + 1 cup sautéed spinach + salsa
1 cup raw jicama + 1 cup asparagus + 1 tablespoon psyllium husk + 2 tablespoons chia seeds + ½ avocado
1 cup cooked lentils + 1 medium sweet potato (with skin) + 1 cup roasted Brussels sprouts + 1 tablespoon chia seeds + 1 medium pear
1 cup black beans + 1 cup cooked quinoa + ½ avocado + 1 cup sautéed kale + 1 tablespoon ground flaxseed + 1 medium apple
1 medium sweet potato (with skin) + 1 slice whole grain sprouted bread + 2 tablespoons almond butter + 1 cup blackberries + 2 tablespoons flaxseed + 1 cup cooked spinach
1 cup cooked quinoa + 1 cup roasted eggplant + ½ cup hummus + 1 cup sautéed kale + 1 tablespoon psyllium husk + 1 medium pear
1 cup cooked lentils + 1 cup raspberries + 1 tablespoon chia seeds + 1 medium sweet potato (with skin) + 1 cup steamed spinach
38 grams or more
½ cup oats + 1 tablespoon chia seeds + 1 cup raspberries + 1 medium pear (with skin) + 1 cup cooked lentils
1 cup black beans + 1 avocado + 1 cup broccoli (cooked) + 1 medium apple (with skin) + ¼ cup almonds
1 cup cooked lentils + 1 avocado + 1 medium apple (with skin) + 1 cup cooked broccoli + ¼ cup almonds
1 cup cooked lentils + 1 cup raspberries + 1 tablespoon chia seeds + 1 medium pear (with skin) + 1 cup roasted Brussels sprouts + ½ cup oats
1 cup black beans + 1 cup quinoa + 1 avocado + 1 cup cooked spinach + 1 medium apple (with skin) + 1 tablespoon ground flaxseed
2 tablespoons chia seeds + 1 cup cooked lentils + 1 cup steamed broccoli + 1 cup strawberries + ½ avocado + ½ cup oats
1 cup cooked lentils + 1 cup roasted Brussels sprouts + ½ cup roasted butternut squash + 1 cup raspberries + 2 tablespoons chia seeds + 1 tablespoon ground flaxseed
1 cup cooked artichoke hearts + 1 cup spinach + 2 tablespoons chia seeds + 1 tablespoon ground flaxseed + ½ avocado + ¼ cup roasted chickpeas + ¼ cup almonds
1 cup black beans + 1 cup quinoa + 1 cup raspberries + ½ avocado + 1 tablespoon psyllium husk
1 cup cooked lentils + 1 cup raspberries + 1 medium sweet potato (with skin) + 2 tablespoons chia seeds + 1 cup steamed kale
1 cup roasted artichoke hearts + 1 cup cooked lentils + 1 cup blackberries + 1 tablespoon ground flaxseed + ¼ cup pistachios
1 cup black beans + 1 cup cooked quinoa + 1 cup roasted Brussels sprouts + ½ avocado + 1 tablespoon psyllium husk + 1 medium apple (with skin)
Fiber Hacks! Aim for variety across the day to get both soluble and insoluble fiber. You can mix and match these combos or use them as a foundation to build meals your way. Hydration, movement, and gradual increases in fiber intake help minimize bloating and support gut comfort. Start with 1 combo per day and see how your body feels!
You can generally get in at least 30 grams of fiber each day by eating...
2 portions of fruit a day
3 portions of vegetables a day
3 portions of whole grains a day
1-2 portions of nuts, seeds, and legumes a day
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