12/23/2025
Fiber is one of the easiest ways to support digestion, stay regular, and keep your gut happy — especially during holiday meals. Here are some simple fiber tips and high-fiber foods to add to your plate this season!
✅ Fiber 101: Simple Tips
✔ Increase Slowly: Adding too much fiber too fast can cause bloating and gas - slow and steady is best.
✔ Drink Water: Fiber works best when paired with adequate hydration.
✔ Spread Throughout the Day: Aim for fiber at each meal instead of all at once.
✔ Mix Types: Both soluble and insoluble fiber support digestion in different ways.
✔ Choose Whole Foods (when possible): Whole fruits, vegetables, grains, and legumes provide natural fiber plus nutrients.
✅ High-Fiber Foods to Add to Your Plate
✔ Fruits: Apples or Pears (with skin), Berries, Oranges, Dried Fruits (prunes & figs in moderation)
✔ Vegetables: Broccoli, Brussels Sprouts, Sweet Potatoes (with skin), Carrots, Green Beans
✔ Whole Grains: Oatmeal, Brown Rice, Quinoa, Whole-Grain Breads
✔ Legumes & Nuts: Beans (black beans, chickpeas, lentils), Nuts & Seeds (chia, flax, almonds)
💜 If you have IBS, IBD, or sensitive digestion, it's important to talk to your provider about the best fiber source(s) for you.
