30-Day Fiber-Up Challenge

Take on this challenge to boost the fiber-rich foods on your plate and reap the benefits.

fiber up tile

There are a lot of good things we could say about fiber. It keeps your gut healthy, heart happy and oh yea, can help you lose weight and keep it off thanks to it's amazing ability to fill you up. The bad news? Most of us don't get enough. Take on this 30-day challenge equipped with meal plans, tips and recipes to get more fiber in your life.

fiber up challenge
  • Day 1: Try this recipe

    Make an easy and nutritious dinner tonight with our Sheet-Pan Chicken Fajita Bowls. With only 20 minutes of active time and one pan used, this recipe will be a weeknight staple that packs 8 grams of fiber per serving and spares no flavor.

  • Day 2: Enjoy a green smoothie

    Mixing greens like kale or spinach into your morning smoothie is a great way to boost your veggie and fiber intake. With recipes like our Pineapple Green Smoothie and our Kale & Apple Smoothie, you can reap the benefits of leafy greens without even tasting them.

  • Day 3: Snack on veggies & hummus

    For a filling midday snack, try pairing sliced vegetables like carrots and cucumbers with hummus. Bonus points if you make your own hummus from scratch.

  • Day 4: Drink 12 cups of water

    Fiber is great for your gut, but you need to drink lots of water to help keep your digestion working smoothly with all that roughage. This can help you fight bloating and other digestive discomfort that people sometimes feel when they start eating more fiber. Try to drink at least 12 cups today.

  • Day 5: Choose brown rice

    Brown rice is a whole grain, meaning the nutrient- and fiber-rich parts of the grain are still intact, unlike white rice. Though you might not always want to choose brown rice instead of white rice, swapping it in where it makes sense can lead to a serious boost in your fiber intake.

  • Day 6: Go meatless

    Since meat has virtually no fiber, swapping in a plant-based alternative can boost your intake for the day. Though all are healthy options, lentils and beans have more fiber than soy products, like tofu and seitan. Swap a beef patty for a bean-based veggie burger, or chicken for tofu in a stir-fry.

  • Day 7: Try this recipe

    Bring in the new season with our delicious Fall Chopped Salad with Spinach, Butternut Squash, Apples & Cheddar. This recipe melds together some of our favorite fall flavors while boasting 4 grams of fiber per serving.

  • Day 8: Add a side salad

    A simple way to boost your fiber intake is to add a side salad to your meals. They can be thrown together in minutes and make it easy to meet your daily recommended vegetable intake. Add ingredients like nuts and seeds or beans to give it an additional fiber boost.

  • Day 9: Carry a water bottle

    Most Americans don't drink enough water throughout their day. When you are increasing your fiber content, it is especially important to stay hydrated so you can digest all of your fiber-rich foods properly and comfortably. Bringing a water bottle with you wherever you go makes it easy to sip all day long.

  • Day 10: Make savory oatmeal

    Oats are packed with fiber, having about 4 grams per ½ cup. Contrary to popular belief, they don't always have to be served sweet. Try adding vegetables like spinach, tomatoes and more and topping it with a fried egg for a fiber-rich breakfast or lunch. We have recipes like Savory Oatmeal with Cheddar, Collards & Eggs and Savory Oatmeal with Tomato & Sausage to inspire you as well.

  • Day 11: Sneak vegetables into dessert

    A great way to boost your fiber intake is to add vegetables to things you already eat, so don't count out dessert! There are several veggies that can be added to baked goods, like zucchini and beets, to give you a fiber and nutrition boost over the classic version.

  • Day 12: Read nutrition labels

    When shopping for packed foods, it is important to check the label for many reasons. One of which is that it makes it easy to choose the higher fiber option. For example, try to choose breads or grains with at least 3 grams per slice or serving.

  • Day 13: Snack on nuts

    Nuts are flavorful, filling and perfect for a snack on the go. They are packed with healthy fats, protein and fiber that give them staying power. Plus, you can find them in any grocery or convenience store, so they are a great option for a healthy snack when you're traveling.

  • Day 14: Try this recipe

    Who said that eating more fiber can't taste decadent? This Spinach & Artichoke Dip Pasta turns the beloved appetizer into a full meal with 8 grams of fiber per serving. Oh, and it's on the table in just 20 minutes. Pair it with a side salad for a well-rounded, fiber-rich meal.

  • Day 15: Choose whole-grain pasta

    An easy way to eat more fiber is by choosing whole grain products for foods you already eat. Swapping in whole grain pasta can add 5 grams of fiber per serving to help you meet your goals. Plus, it has around 7 grams of protein per serving which is more than an egg.

  • Day 16: Eat your fruits & vegetables with the skin on

    When fruits and vegetables have edible peels, like apples and cucumbers, leave the skin on for some additional fiber. Be sure to thoroughly wash your produce before consuming.

  • Day 17: Eat a breakfast salad

    Who says salads are just for lunch and dinner? Get in some extra servings of vegetables by adding a bowl of leafy greens to your breakfast. Recipes like our Breakfast Salad with Egg & Salsa Verde Vinaigrette are packed with fiber and protein to help fuel you for whatever lies ahead.

  • Day 18: Add a veggie to your smoothie

    Smoothies are a great way to add in vegetables, too. We have a formula for how to make a veggie-packed smoothie so you can customize yours to the flavors you like. Plus, eating more vegetables and fruits means eating more fiber and nutrients.

  • Day 19: Enjoy lentils today

    Lentils are shelf-stable, affordable and downright delicious. Beyond being super versatile, they are packed with 5 grams of fiber per ⅓ cup serving. From a salad topping to a stew, lentils are a great way to meet your fiber goals today.

  • Day 20: Snack on fruit & yogurt

    For a flavorful sweet snack, turn to yogurt and fruit. You can even top it with nuts, seeds or granola for an extra fiber boost.

  • Day 21: Try this recipe

    With fall right around the corner, few recipes help you bring in the season like our Butternut Squash Soup with Apple Grilled Cheese Sandwiches. The creamy soup paired with a cheesy, crunchy sandwich is a show-stopper for lunch or dinner. Plus, this recipe boast an impressive 8 grams of fiber per serving.

  • Day 22: Choose whole-grain bread

    When looking for whole grain bread, make sure that "whole-wheat flour" is the first ingredient on the ingredients list. If "wheat flour" is listed instead, it's probably not actually whole-grain flour. Each slice of whole grain bread should have around 2-3 grams of fiber per serving.

  • Day 23: Make your own granola bars

    Granola bars are a great snack for when you are on the go. That said, store bought versions can pack on the added sugar and fat. Instead, try making your own homemade granola bars. This way you can customize the flavors to be the way you like them and make sure fiber-rich ingredients like nuts, oats and dried fruit take center stage.

  • Day 24: Eat oats today

    Oats are packed with fiber, having about 4 grams per ½ cup. Better yet, they are just as versatile as they are healthy. Make these tasty whole grains into a filling oatmeal breakfast, bake them into cookies, make homemade granola and more.

  • Day 25: Enjoy beans today

    Legumes are underrated, to say the least. This food group, which includes beans, contains some of the most nutrient-dense, low-cost, high-fiber foods on the market. Per each half cup serving, they boast between 6 and 8 grams of fiber. Sprinkle chickpeas on your salad, use black beans as a taco filling or make a soup with white beans.

  • Day 26: Try gazpacho

    Have some late-summer garden produce that you need to use up? Try making gazpacho. Whether it's tomatoes, cucumbers or watermelon, blending up vegetables helps them to be a refreshing, fiber-packed side that will help you stay cool in the last stretch of warm weather.

  • Day 27: Sprinkle on seeds

    There are many little seeds that pack a high-fiber punch. For example, chia seeds have 4 grams per one tablespoon. Hemp seeds, which are also high in protein, boast 1 gram of fiber per three tablespoons. While also being a good source of healthy fats, flax seeds have 3 grams of fiber per tablespoon. Add them to oatmeal, smoothies, salads, yogurt and more.

  • Day 28: Try this recipe

    Our Easy Fish Tacos with Kiwi Salsa are a fun meal that will help you bring the flavors of the beach to you. The crunchy fish and tangy salsa come together with vegetable toppings like cabbage and jalapeños for a main that has 7 grams of fiber per serving.

  • Day 29: Make homemade croutons

    Don't know what to do with the ends of a loaf of bread or bread that is about to go stale? Try making it into homemade croutons to top a salad or soup. Our Whole-Wheat Skillet Croutons come together in just 10 minutes.

  • Day 30: Build a crudite board

    Celebrate completing the 30-Day Eat More Fiber Challenge with a veggie-packed crudité board. They are flavorful, filling and help you enjoy the last of the season's produce.

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