Boost Fiber. Boost Weight Loss.

If you’re ready to increase your intake, incorporating these habits into your daily diet can help you boost fiber to lose weight and improve your health.

I say fiber, you say ________.

If you say orange-flavored powder and the bathroom, it may be time to think a little bigger.

Fiber is found in a variety of foods and has many different health benefits. It’s recommended that the average person should have between 21-38 g of fiber per day. That may not sound like much, but the reality is that most Americans average about 10g of fiber per day, approximately half of what we should. Getting enough fiber in your diet isn’t just about regularity, either. Research indicates that adequate fiber in your diet is key to achieving and maintaining a healthy weight. In fact, a study from the University of Massachusetts Medical School “suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet.”

No complicated diet? We’re in!

If you’re ready to increase your intake, incorporating these habits into your daily diet can help you boost fiber to lose weight and improve your health:

  • Eat fruits and vegetables with every meal. MyPlate recommends that at least half your plate include fruits and veggies.
  • Swap processed grains for whole grains. These high-fiber foods are also rich in iron and B-vitamins.
  • Skip the meat in favor of vegetarian choices, like beans and legumes, several times per week.
  • Enjoy fiber-rich snacks such as cut vegetables, bean dips and fruit.
  • Include more “high fiber” foods in your diet such as: split peas, lentils, black beans, raspberries, pears, apples, barley, bran, oats, corn, whole wheat spaghetti, artichoke, avocado, green peas, and broccoli.

Check out this handy guide of high fiber foods from the Mayo Clinic to get familiar with some of the best choices. When eating out, use the personalized search feature on to find higher fiber choices like these.