Why Everyone's Talking About Fiber (And How to Get Enough)

If you've noticed that fiber is having a moment, you're not wrong. From gut health gurus to glucose-tracking influencers, everyone’s talking about this not-so-secret supernutrient—and for good reason. Fiber is essential for digestion, energy, and long-term health. But here’s the kicker: most people aren’t getting nearly enough of it.

Why Fiber Matters

Fiber is the part of plant foods your body can’t digest—but that’s actually a good thing. It slows digestion, helps stabilize blood sugar, and keeps you full longer. In other words, fiber is the unsung hero behind:

• Better digestion (yep, that includes regularity)

• More stable energy throughout the day

• Reduced cravings and healthier weight management

• Lower cholesterol and heart disease risk

• A happy, healthy gut microbiome

How Much Fiber Do You Actually Need?

According to the USDA, adults should aim for:

• Women: 25 grams per day

• Men: 38 grams per day

The problem? The average American only gets 15 grams. That’s barely half.

How to Get More Fiber (Without Living on Salad)

You don’t need to overhaul your entire diet to increase your fiber intake. Here are some realistic, easy wins:

• Start with breakfast. A high-fiber breakfast sets the tone for the whole day. Look for cereals or hot meals that offer 5+ grams of fiber per serving—bonus points if they have protein, too.

• Swap in legumes. Chickpeas, lentils, and black beans are fiber powerhouses. Even a few spoonfuls added to soups, salads, or grain bowls can make a big difference.

• Go for whole ingredients. Think: oats, chia seeds, berries, sweet potatoes, nuts, and whole grains.

• Read labels. “Whole grain” doesn’t always mean high fiber. Look for 3g+ per serving to know you’re getting the real thing.

Our Favorite Fiber-Rich Breakfast Hack

Not to toot our own horn, but we created ChiChi because we couldn’t find a breakfast that was naturally high in fiber and protein—without added sugar or processed powders.

Each serving of ChiChi offers a solid dose of fiber (and protein!) from whole chickpeas and fruit, keeping you full without the crash. It's warm, comforting, and takes less than 5 minutes to make. No powders. No weird stuff.

TL;DR:
Fiber helps with digestion, energy, cravings, and long-term health. You probably need more of it—and breakfast is the easiest place to start.

Got questions about fiber or want more high-fiber recipe ideas? Drop them in the comments—we’ll cover them in the next post.