How To Eat More Fiber

Getting more fiber in your diet is a powerful step toward better performance, endurance, and long-term health. For athletes and Soldiers alike, a fiber-rich nutrition pattern supports a smooth-running digestive system, steady energy levels, and a healthy body weight, all of which contribute to optimal physical and mental performance.

A simple way to increase your fiber intake is to focus on whole foods. While packaged products labeled “high in fiber” may sound appealing, they often contain just one isolated type of fiber. Your body benefits most from a variety of fiber sources, which is why it’s important to include a wide range of whole grains, fruits, vegetables, legumes, nuts, and seeds in your daily routine.

1. Prioritize Whole Grains

Swap white rice, pasta, and bread for fiber-rich whole grains like oats, quinoa, bulgur, farro, and brown rice. These complex carbs release glucose slowly, helping maintain steady energy for the brain.

2. Fill Half Your Plate with Colorful Veggies

Vegetables like carrots, broccoli, spinach, and Brussels sprouts provide a mix of fiber and brain-boosting antioxidants. The greater the variety of color, the broader the spectrum of beneficial plant compounds.

3. Include Legumes Several Times a Week

Beans, lentils, and chickpeas are rich in soluble fiber, which supports gut health—and a healthy gut microbiome is closely linked to better mood, memory, and focus.

4. Snack on Fiber + Healthy Fat Combos

Try pairing high-fiber fruits (like pears, apples, or berries) with nuts, seeds, or nut butters. This combo helps regulate blood sugar and supports neurotransmitter function.

5. Go for Fruit with the Skin On

The skin of fruits like apples, pears, and plums contains insoluble fiber and phytonutrients that help protect brain cells and reduce inflammation.

6. Rotate Your Fiber Sources

Different fibers support different gut microbes. Rotate between grains, fruits, vegetables, legumes, nuts, and seeds to nourish your microbiome—and in turn, your brain.

Here are some easy, high-fiber snacks and meals to get you started:

1. Whole grain cereal or oatmeal – A quick, fiber-rich start to your morning.

2. Apple and banana slices – Portable, energizing, and full of natural fiber.

3. Three-bean salad – Try it with tomatoes, corn, onion, and green peppers for a flavorful, fiber-packed lunch.

4. Carrot and red pepper sticks with hummus – Crunchy and satisfying, with fiber and healthy fats.

5. Whole grain pasta with roasted vegetables – Add carrots, sweet potatoes, and Brussels sprouts for color and texture.

6. Lentil soup with avocado toast – A warm, nourishing meal loaded with fiber and plant-based protein.

7. Whole grain crackers with peanut butter – A perfect balance of fiber, protein, and healthy fats for a smart snack.

Remember, fiber isn't just about digestion, it's about fueling your mission. Whether you’re pushing through a training session or a long day in the field, these fiber-filled options will help you stay strong and ready.

Happy snacking!