Registered dietitian Alyssa Justice advocates gradual changes, such as incorporating more fruit and whole grains into meals, to increase fibre intake and improve gut health without drastic dietary overhauls.
Registered dietitian Alyssa Justice says the simplest way to eat more fibre is not to overhaul meals overnight but to make small, repeatable changes. Homegrown Organic Farms says many Americans fall short on fibre, and Justice suggests starting with one meal a day and building from there. Her advice is to make fruit and vegetables half the plate at breakfast, lunch and dinner, or begin with a single meal if that feels more realistic.
That approach can be easy to put into practice with seasonal fruit. Homegrown Organic Farms suggests adding blueberries to yoghurt parfaits, peaches to packed salads or grilled nectarines as a lighter dessert. The company also recommends choosing whole-grain or higher-fibre starches such as brown rice instead of white rice, a swap that can help lift overall fibre intake without requiring a dramatic change in routine.
The broader message is to focus on balance rather than chasing perfect numbers. Nutrition writer Amy Shapiro told Fit and Well that people often get distracted by extreme goals such as “fibermaxxing” or “proteinmaxxing”, and instead should aim for meals that combine fibre, protein and minimally processed foods. Homegrown Organic Farms similarly says variety matters, noting that eating a wide range of plants supports a healthy gut microbiome. The company also points to its fresh figs as another fibre-rich option, describing them as naturally high in dietary fibre and other nutrients.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
