{"id":16698,"date":"2025-09-15T13:20:26","date_gmt":"2025-09-15T13:20:26","guid":{"rendered":"https:\/\/robertrosebooks.com\/?p=16698"},"modified":"2025-09-15T13:20:26","modified_gmt":"2025-09-15T13:20:26","slug":"how-to-get-more-fiber-every-day-a-qa-with-dietitian-toby-amidor","status":"publish","type":"post","link":"https:\/\/robertrosebooks.com\/can\/how-to-get-more-fiber-every-day-a-qa-with-dietitian-toby-amidor\/","title":{"rendered":"How to Get More Fiber Every Day: A Q&A with Dietitian Toby Amidor"},"content":{"rendered":"
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We all know we should<\/i> eat more fiber, but let\u2019s be honest, most of us fall short. Between busy schedules, convenience foods, and the struggle to get enough vegetables on the plate, hitting the recommended daily intake can feel like a challenge. Yet fiber is one of the most powerful tools we have for supporting heart health, gut health, weight management, and overall wellness.<\/strong><\/h5>\n
That\u2019s why we turned to Toby Amidor,<\/a> M.S., R.D., C.D.N, F.A.N.D.\u2014a registered dietitian, Forbes Health Advisory Board member, and the author of 11 cookbooks (including Up Your Veggies<\/i><\/a>). Toby has spent nearly two decades as a nutrition expert for FoodNetwork.com<\/a>, contributes regularly to Today\u2019s Dietitian<\/a>, and runs her own consulting practice in New York City. In short: she\u2019s the perfect person to cut through the confusion and give us practical, real-world advice about fiber.<\/strong><\/h5>\n
We asked her a few quick but important questions about how to make fiber less of a struggle and more of a natural part of everyday eating. Here\u2019s what she had to say:<\/strong><\/h5>\n
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Q: As per the American Heart Association Eating Plan, one\u2019s total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. However, many of us struggle to meet the recommended quantity of fiber per day. What are some practical and easy ways to increase fiber intake without drastically changing your diet?<\/b><\/h5>\n
A: You want to increase fiber over time.<\/em> If you start eating lots and lots of fiber and your body isn\u2019t used to it, it can lead to bloating, diarrhea or constipation, and stomach cramps. That is why it is important to increase fiber slowly.<\/span><\/h5>\n
Start by adding 5 grams of fiber per week until you reach your goal:<\/em> To reach your fiber goals, start by adding fiber-filled foods into your meals and\/or snacks that equal about 5 grams of fiber. This includes 1-2 fruit and 1 serving of whole grains like brown rice (~5g), 1\/2 cup of beans (7g), 1 cup of cooked oatmeal (1 cup).<\/span><\/h5>\n
Increase fluids: <\/em>Drinking enough fluids and hydrating is essential when adding fiber. Fluids help fiber work properly in the gut and not drinking enough can result in gastrointestinal issues like constipation and cramping.<\/span><\/h5>\n
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Q: Your book encourages adding more vegetables to meals. Which veggies are the most fiber-rich, and are there any underrated ones people often overlook?<\/b><\/h5>\n
A: The key is eating a variety of vegetables into your diet\u2014all have fiber to some degree. Most people forget that beans, peas, and lentils in the US can be categorized as a vegetable (or protein)\u2014and beans are high in fiber. Here are some examples of the fiber in vegetables:<\/span><\/h5>\n