Kitty Finklea, RDN

Dietary fiber is already emerging as one of the biggest food trends in 2026. While protein and electrolyte additions to water are all the rage in America, a newer nutrition focus is increasing fiber intake. Most Americans do not consume enough fiber, but a recent 2025 poll found that 64% are intentionally working to add more of this important nutrient to their diets. This is a movement that registered dietitians and other health professionals are excited about.

The Gen Z generation, ages 14-29, helped drive the fiber focus in the U.S. through the viral TikTok trend of fibermaxxing, which involves increasing intake of high-fiber foods to improve digestive health. The food industry has followed, with more fiber promotion on food labels, and a host of new foods with added fiber rolling out this year.

Dietary fiber is a carbohydrate that passes through the body undigested and improves digestive, heart, and brain health, while lowering your risk of colon cancer and diabetes. Fiber is also anti-inflammatory and helps promote a stronger immune and nervous system.

Foods high in fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds. The two main types of fiber are soluble and insoluble, and both are important for digestive health. High fiber plant foods typically contain both types.

The average American consumes 10-15 grams of fiber a day, but it is recommended to consume 25-35 grams. However, eating greater than 50-60 grams of fiber can cause bloating, gas, and constipation. Too much fiber can also bind with the minerals calcium, zinc, iron, and magnesium in the digestive tract, decreasing their absorption.

Types of Fiber

Soluble fiber dissolves in water, slows digestion to keep you full longer, feeds gut bacteria, helps build colonies of healthy gut bacteria to improve digestion, and also strengthens the lining between the gut and the bloodstream for more efficient absorption. Soluble fiber can also help manage your blood sugar, lower LDL or “bad” cholesterol, and assist with weight management by helping you feel full for longer and reducing food cravings. Foods high in soluble fiber include apples, avocados, bananas, beans, cabbage, carrots, oatmeal, citrus fruits, chia seeds, and psyllium husk.

Insoluble fiber does not dissolve in water, promotes digestive regularity by bulking up the stool, helps move food through the digestive system, prevents constipation, and decreases the risk of hemorrhoids and diverticular disease. This type of fiber also helps the good gut bacteria grow and multiply. Foods high in insoluble fiber include wheat bran, brown rice, quinoa, edible skins of fruits and vegetables, broccoli, cauliflower, green beans, celery, popcorn, berries, and ground flaxseed.

Resistant starch feeds the good bacteria in your large intestine. It is found in the cell walls of whole grains, beans, peas, nuts, and seeds. During digestion, your body breaks down cell walls to release resistant starch. It is also formed when rice, pasta, and potatoes are cooked and refrigerated overnight. Resistant starch is another player in keeping the gut healthy and can also help manage blood sugar, protect the brain, and boost the immune system.

Prebiotics also help feed beneficial bacteria, or probiotics, in the gut, and help maintain higher levels of good gut bacteria. Prebiotics are found in garlic, onions, bananas, soybeans, asparagus, wheat, and whole-grain products such as cereals and bread.

Natural vs. Synthetic Fiber Sources

While eating more plants is the best way to increase your fiber intake, becoming more aware of fiber sources listed on food labels is also helpful. Natural sources of fiber include cellulose, hemicellulose, guar gum, inulin, oligosaccharides, pectins, and resistant starch. Synthetic fiber sources include polydextrose and polyols. Inulin, oligosaccharides, pectins, resistant starch, and gums can also be concentrated for use in foods and fiber supplements.

Tips for increasing fiber in your diet:

• Increase fiber intake slowly, by adding two to three grams per day to give your digestive tract time to adapt and avoid gas and bloating. Begin by adding one high-fiber food at one meal, eventually eating at least one high-fiber food at most meals and snacks.
• Hydration is key when increasing fiber intake! Not drinking enough fluids can lead to more gas, bloating, and constipation. A general daily guideline is 9 cups (72 ounces) for women and 11 cups (88 ounces) for men.
• Consume fiber from whole foods first, including fresh or plain frozen fruits and vegetables, whole grains, beans, peas, nuts, and seeds. Fiber is concentrated in edible skins and seeds.
• Read food labels and look for high-fiber products with three to five grams of dietary fiber per serving.
• Listen to your body! Most people feel better when increasing fiber, but be aware of any gastrointestinal symptoms, such as bloating or gas. If these symptoms persist, decrease fiber or try other fiber sources as needed.
• Your body likes a regular source of fiber each day. Adding a fiber source at breakfast helps you start your day with healthy digestion. A serving of chia seeds, ground flaxseed, psyllium husk, or kiwi fruit are all options for a morning fiber routine.
• If you want to count grams of fiber, use a fiber tracker app, like Chronometer, My Fitness Pal, or Fiber Tracker and Counter, or an online source like USDA Food Data Central to find the dietary fiber content of different foods: https://fdc.nal.usda.gov/.
• If you’re unable to get enough fiber from food, talk to your health care provider, pharmacist, or registered dietitian nutritionist for the best fiber supplement for you.

 Swaps and hacks to increase fiber:

• It is recommended that at least half of the grains we eat should be whole grains, including whole-grain cereals, crackers, pasta, and breads. Explore and experiment with whole grains like oatmeal, stone ground grits, brown, red or wild rice, quinoa, farro, teff, barley, or polenta.
• Explore adding fruits and vegetables to more meals and snacks. Add veggies to eggs and add fruit and nuts to high-fiber cereal, oatmeal, or yogurt for breakfast. Add a salad or fruit at lunch, and add beans and veggies at dinner. Eat more high-fiber snacks, like popcorn, fruit with cheese, nut butter, a handful of nuts or seeds, and hummus with raw veggies or whole grain crackers.
• Change up recipes to add more fiber:
  • Flour swaps: Replace up to half of the white flour in recipes with whole wheat flour, almond flour, or oat flour. Start with ¼ cup of whole grain flour and increase to your desired level
  • High-fiber additions: Add one to two Tbs. chia seeds, ground flax, nuts, seeds, and fresh fruit to baked goods. For more moisture and fiber, add mashed bananas, applesauce, grated carrots and zucchini, or baby food fruits and veggies to recipes.
  • Veggie additions: Add beans and greens into soups, stews, tacos, nachos, or sloppy Joes, and add beans to salads. Add blended cauliflower, carrots, or zucchini to pasta sauces, soups, or stews.
  • Toppings: Sprinkle nuts or seeds over salads, roasted vegetables, or a bowl of soup.

This nutrition trend is more than a social media craze – it can improve your digestive health and overall well-being. High-fiber foods are also high in many different nutrients, and most people feel better and have more energy on a high-fiber diet. Discover a variety of high-fiber foods you enjoy and make them a part of your daily lifestyle!