Best Time to Eat Fiber? Dietitians Explain

A. Pawlowski is a TODAY health reporter focusing on health news and features. She previously worked as a writer, producer, and editor at CNN. Consuming enough fiber offers significant benefits for heart health, gut health, weight management, and blood sugar regulation.

The Importance of Daily Fiber Intake

Adults require 25-35 grams of fiber daily, yet the National Institutes of Health reports that only 5% of Americans meet this recommendation. This means many are missing out on the numerous health advantages fiber provides.

Is There an Optimal Time to Eat Fiber?

“Fiber isn’t something you need to time perfectly. What matters most is getting enough consistently throughout the day,” says registered dietitian Natalie Rizzo, nutrition editor for TODAY. “That said, starting your day with fiber at breakfast is a really smart strategy.”

Fiber Benefits at Breakfast

Lisa Young, a registered dietitian in New York and author of “Finally Full, Finally Slim,” agrees, stating, “If you start your day in the morning, you get a big advantage.” Fiber consumed at breakfast promotes feelings of fullness, potentially preventing overeating later in the day and establishing a healthy nutritional foundation.

Rizzo notes that skipping fiber at breakfast requires “making it up” later, putting you constantly behind. Young adds that morning fiber helps stabilize blood sugar levels, as it’s a carbohydrate the body doesn’t fully digest, avoiding the spikes caused by other carbohydrates, according to the Centers for Disease Control and Prevention.

Choosing fiber-rich breakfast options like oatmeal, whole wheat bread, and fruit over less nutritious choices like pancakes or bacon is another benefit, Young explains. Rizzo recommends aiming for at least 5 grams of fiber at breakfast, ideally around 10 grams, to provide a substantial start without overwhelming the system. Avocado toast with chickpeas or oatmeal with nuts and berries are examples of “fiber-friendly breakfasts,” as noted by the CDC.

Fiber Benefits at Dinner

Consuming high-fiber foods at dinner can encourage a bowel movement the following morning, according to Young. Rizzo adds, “Fiber helps bulk and move stool through your digestive system.”

Adding vegetables, whole grains, and beans to dinner often means reducing portions of less healthy foods like steak and fettuccine Alfredo, Young explains. This results in lower intake of saturated fat and refined carbohydrates, offering a “double benefit” – the fiber itself provides advantages, and it replaces less healthy options.

The Best Approach to Fiber Consumption

Both dietitians recommend spreading fiber intake throughout the day across three meals and snacks. “Most of us are low in fiber, so anytime that you’re going to eat it, is always a good time,” Young notes.

It’s possible to consume too much fiber at once, especially for those unaccustomed to a high-fiber diet, potentially causing bloating, gas, and discomfort, Rizzo cautions. Therefore, gradually increasing fiber intake allows the gut to adjust. Drinking plenty of water is also crucial for fiber to function effectively, as soluble fiber dissolves in water and aids in cholesterol management.

To ensure regular bowel movements, Rizzo advises consistent fiber intake, adequate hydration, and regular physical activity.