You asked, we answered!
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| | | | | Welcome to our March edition of "You Asked, We Answered" where we cover one reader's question each month. Someone recently asked us how to eat more fiber-rich meals. Today, we'll share a list of foods you may want to add to your plate, plus other tips to boost your daily intake. | | | | | | | Eat up,
Morgan Mandriota,
Associate Editor, Healthline |  | | Written by Morgan Mandriota
March 3, 2025 • 3 min read | | | | | | | |
| |  | | | How to add more fiber into your diet | | Fiber is naturally found in whole plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes. Animal products, such as meat, dairy, eggs, and seafood, do not contribute fiber to your diet. | | Eating a fiber-rich diet offers many potential health benefits beyond digestive support, like reducing blood sugar levels and lowering your risk of diabetes. | | The Food and Drug Administration (FDA) recommends consuming 28 grams (g) of fiber per day (for adults on a 2,000-calorie diet). But how much fiber you should eat per day depends on factors like your age and sex. | | The best way to get your daily dose is to eat high fiber foods. Generally speaking, the more processed a food is, the less fiber it will have. Think: whole fruits instead of drinking fruit juices, snack on veggies instead of pretzels or chips, and whole grain rice, bread, and pasta. | | If you're looking to eat more fiber during meals or snack time, consider adding any of these options to your diet: | - lentils (cooked): 15.6 g per cup
- black beans (cooked): 15.4 g per cup
- green peas (cooked): 8.8 g per cup
- chia seeds: 8.4 g per 1 ounce (2 tbsp)
- raspberries: 8 g per cup
- Brussels sprouts (cooked): 6.4 g per cup
- oat bran: 6 g per cup
- medium pear with skin: 5.6 g
- medium apple with skin: 4.8 g
If you find it hard to eat enough fiber each day, you may consider taking a fiber supplement. However, they're not nearly as beneficial as eating high fiber foods, which offer other nutrients as well. Just remember to drink plenty of water when increasing your intake, no matter how you do it! | | | 💌 Want healthy recipes sent to your inbox each month? Click here to sign up for our Eat Well newsletter, and keep your eye out for the next edition on Friday! | | | | | | | | | Skin support | | | | Sponsored by | | | | | | | |  | | Geologie Skin Repair Moisturizer | | Hyaluronic acid, retinol, and niacinamide play key roles in supporting healthy skin. Geologie's dermatologist-tested moisturizer contains them all, plus other nourishing ingredients like shea butter and aloe leaf extract! This gentle yet effective cream is formulated to help fight acne, soothe skin, and repair blemishes when used regularly. Get 20% off all purchases during the first week of March! | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | | | | How did you feel about this newsletter? | | | | Email wellnesswire@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | | | |
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