From fruits and vegetables to grains and nuts, it's all packed with fiber.
While age plays a factor, about 25 grams of fiber per day is recommended for women, and 38 for men.
For example, a fiber-filled breakfast can include oatmeal with berries and flaxseed. For lunch, try quinoa and chickpea salad to reach 25. Add on grilled chicken and roasted veggies for dinner for 38 grams.
"Fiber is an indigestible plant matter," explains registered dietitian Tara Collingwood.
But we aren't consuming enough of it. Americans get about 15 grams a day. Wo, what can you do?
"'Fibermaxxing' is adding more fiber to every meal throughout the day so that it helps to keep you full," Collingwood said.
Reaching your intake goal reduces the risk of chronic conditions like type two diabetes and heart disease and improves blood sugar levels. And it's simple - eat more fruits and veggies, start the day with oat-based breakfast. Then add beans and legumes to your diet to get that fiber boost. But, build up to it.
"Don't go all out with too much fiber all at one time," said Collingwood.
She said more than 60 grams a day can be dangerous.
"You can actually get a lot of gas and bloating and ironically you can get constipated because you have so much fiber," Collingwood said.
It can also hinder some prescription medications as well as certain minerals like iron, zinc and magnesium. So, 'fibermaxxing' really means just get enough, not too much.
Experts say if you're increasing your fiber, you want to increase your water intake as well. Water absorbs all of that fiber to keep it moving through the digestive tract which is what you want.