Sneak more fiber into your diet

Photo by nrd | Unsplash.com

By Victoria Whittington
Posted on February 10, 2026

How we eat during the holidays can be much different from the rest of the year.

One big change during this season? Your fiber intake may have taken take a hit. Consuming enough dietary fiber daily supports your health in many ways. After age 50, women should have around 22 grams of fiber per day, while men should aim for 28 grams per day.

Check out these dietitian-approved tips for eating more fiber in the new year.

1. Start early in the day: Julia Stevens, M.P.H., RDN, CPT, registered dietitian with Active Nutrition, recommends starting the day with a fiber-packed breakfast.

“It’s hard to catch up on your fiber later in the day,” she said. “I recommend adding a tablespoon of chia seeds to breakfast. Mix it into your oatmeal, overnight oats, yogurt or a smoothie to boost that fiber and get you started on the right foot,” Stevens added. One tablespoon of chia seeds has about 5 grams of fiber.

Another idea for a fiber-packed breakfast is to make an egg and veggie bake.

“It is easy to make and can be prepared ahead so that your breakfast is ready to be warmed up in the microwave throughout the week. Add a variety of vegetables to get in more fiber,” said Kate Reeder, M.C.N., RDN, a registered dietitian.

2. Use fruits in desserts: Fruit is a sweet treat and an excellent source of fiber. That’s why Lilian Shepherd, RD, CDCES, suggests choosing dessert recipes packed with fruit.

Berries with whipped cream are one dessert she recommends. You can also make a berry mix to serve over Greek yogurt.

3. Add almonds or nuts: One strategy to increase fiber intake is to add nuts to your meals, according to Patricia Kolesa, M.S., RDN, founder of Dietitian Dish. “Almonds can be easily added as part of a charcuterie board or cheese plate as an appetizer, blended into an almond butter spread, or used in desserts like cookies and clusters,” Kolesa said. A 1-ounce serving of almonds has about 3.5 grams of fiber.

4. Give vegetables a starring role: Instead of making vegetable side dishes, make them the star of the show. Shepherd suggests combining roasted Brussels sprouts and squash and roasting the vegetables in the same pan. Cranberries can add a sweet-tart edge.

5. Eat more chilis, stews and soups: Enjoying more soups, stews, and chilis during the winter is a simple and satisfying way to boost your fiber intake. “Packed with fiber-rich ingredients like beans, lentils, vegetables and whole grains, these hearty dishes help you stay fuller longer while supporting digestive health,” Shepherd said.

6. Eat consistently throughout the day: Many people skip meals and snacks around the holidays to “save up” for the meals they’ll enjoy later, but this can be more harmful than helpful. Not only does it interfere with your fiber intake, but meal skipping may also lead to headaches, irritability and overeating.

Eating consistently while consciously choosing high-fiber foods will help you eat more fiber. It also keeps blood sugar levels stable and increases feelings of fullness, helping to prevent overeating later in the day.

EatingWell is a magazine and website devoted to healthy eating as a way of life; visit eatingwell.com.