Not getting enough fiber? A dietitian shares 6 simple foods to boost your daily intake

By lauraharris // 2026-04-02

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Most people fall short of the recommended 25–38 grams of fiber daily, and relying on fruits and vegetables alone isn't enough – diverse, fiber-rich carbs are key.
Dietitian Lauren Hubert recommends keeping versatile high-fiber staples on hand to make it easier to consistently meet daily fiber needs.
Foods like chia seeds and oats provide soluble fiber that supports digestion, fullness, stable blood sugar and heart health.
Everyday staples such as potatoes, whole-grain bread and tortillas can boost fiber intake when paired with protein and other nutrient-dense ingredients.
Quinoa offers both fiber and plant-based protein, and overall, small, consistent additions of fiber-rich foods can improve digestion, satiety, and overall health.

It's no secret that most people aren't getting enough fiber – even nutrition experts admit it can be a challenge. With daily recommendations ranging from 25 to 38 grams, hitting that target may feel overwhelming without a clear plan. And while fruits and vegetables are important, they're often not enough on their own. Building a fiber-rich diet requires a more strategic approach, including a variety of whole, nutrient-dense carbohydrates. Registered dietitian Lauren Hubert, M.S., R.D., who specializes in fat loss and body composition, emphasizes keeping a few high-fiber staples on hand at all times. These foods are not only versatile and convenient but also make it easier to consistently meet your fiber goals.

1. Chia seeds

These tiny seeds pack about four grams of fiber per tablespoon and are rich in soluble fiber, which absorbs liquid and forms a gel-like consistency. This process helps slow digestion, promotes fullness and supports stable blood sugar levels. Chia seeds are especially popular in puddings, which can be customized with fruits, milk and natural sweeteners for a satisfying breakfast or snack.

2. Oats

A half-cup of dry rolled oats contains around four grams of fiber, including beta-glucan – a type of soluble fiber known for helping lower cholesterol levels. Oats are incredibly versatile and can be used in smoothies, baked goods or as overnight oats. This easy, no-cook option allows you to combine oats with other fiber-rich ingredients like berries, flaxseeds and yogurt for a balanced, nutrient-packed meal.

3. Potatoes

A half-cup serving provides approximately three to four grams. Whether you choose regular or sweet potatoes, they can be roasted, baked or air-fried for a filling addition to any meal. Leaving the skin on boosts their fiber content even further.

4. Whole-grain or sprouted bread

High-quality options typically offer three to four grams of fiber per slice, making them a convenient base for meals and snacks. From avocado toast to peanut butter with banana, these breads can elevate simple dishes while adding nutritional value. They're also a practical option for pre-workout fuel when paired with protein or healthy fats.

5. Tortillas

They're ideal for wraps, tacos and quesadillas, especially when paired with protein-rich fillings like chicken or beans and fiber-rich additions like vegetables or avocado. This combination helps create meals that are both satisfying and balanced.

6. Quinoa

Not only does it provide fiber, but it also offers a boost of plant-based protein. Its versatility makes it perfect for grain bowls, salads or as a side dish. Preparing quinoa in batches at the start of the week can simplify meal prep and ensure you always have a fiber-rich option ready to go. BrightU.AI's Enoch noted that building a fiber-rich diet is essential for optimal health and well-being. By stocking your kitchen with a mix of seeds, whole grains and fiber-rich carbohydrate options, you can gradually build meals that support digestion, improve satiety and promote overall health. Small, consistent changes can make a big difference in helping you reach your daily fiber goals. Watch this video to learn the 10 amazing health benefits of chia seeds.

This video is from the All About Herbs channel on Brighteon.com. Sources include: MindBodyGreen.com BrightU.ai Brighteon.com