Fiber is a magic-maker for your digestive system: It helps keep your bowels regular, naturally lowers your LDL cholesterol, and makes you feel fuller for longer. “Imagine what happens when you put chia seeds in water and wait 10 minutes. That gelling up is similar to what happens in your body when you eat soluble fiber,” says Alex Caspero, R.D. And if news about rising rates of colon cancer in young women is freaking you out, fiber can play a role in keeping you healthy, too, says Caspero. “High-fiber diets have been linked to lower rates of colon cancer, and most of us aren’t getting nearly enough,” she says.
That said, too much fiber can shock your system, causing bloating, diarrhea, and discomfort. “If you’re only eating 10 grams now, please don’t start eating 50. Slowly add in five grams every couple of days over a week or two until you reach about 30 grams,” says Caspero. While you’re at it, be sure to drink at least eight glasses of water a day to keep all that bulk moving through your GI tract. “Your body will adapt pretty quickly,” says Caspero. (Hit the reset button—and burn fat like crazy with The Body Clock Diet!)
To hit 30, you’ll need to aim for about eight to 10 grams per meal. Caspero says not to focus so much on the number but more on simply eating more fiber-rich foods. Here are nine that have at least the five grams of fiber you’ll find in a typical fiber bar to help you hit your goal: