When Should You Get Your Fiber - Digestive Health Center - Everyday Health Menu NewslettersSearch Digestive Health When Should You Get Your Fiber If you're wondering about the right time of day to eat fiber, here's what experts recommend. By Madeline R. Vann, MPHMedically Reviewed by Farrokh Sohrabi, MD Reviewed: May 10, 2012 Medically Reviewed If you're like many Americans, you'e probably not getting enough fiber. Experts recommend a daily goal of 25 to 35 grams of fiber — more than double the 12 grams most of us consume."The typical Western diet tends to be low in fiber, which we know is important to Filling Up When to Eat Fiber To pace fiber properly, Crandall recommends having 5 to 7 grams of fiber in each of your three meals and, in between, two snacks with 3 to 5 grams of fiber each. You can read labels and research the fiber content of foods to track your intake, but Crandall suggests using the U.S. Department of Agriculture's Choose My Plate healthy eating guideline for your meals as a quick way to make sure you're getting fiber as well as nutritious foods. That means half your plate should be a combination of veggies and fruits and another quarter of the plate should be whole grains (the rest is lean protein). This simple system will go a long way to helping you meet fiber goals for each meal and the entire day. Smart planning is essential, too. “Winging it never leads to success,” Crandall says. Have plenty of fiber-containing foods available for both snacks and meals. Here are tasty fiber-rich choices to put on your shopping list:Dried fruits. One-fourth cup of figs rings in at 3.7 grams of fiber. Try prunes or apricots as well.Almonds. One ounce contains about 3.5 grams of fiber.Beans. One half-cup serving contains between 6.2 and 9.6 grams of fiber.Whole grain cereal. A serving size, which may be just a 1/3 cup for some, often has 5 to 9 grams of fiber.Fruit. Variety is good for fiber and nutrients. A pear, for example, has about 5 grams of fiber, an apple has 3.6 and ½ cup of NEWSLETTERS Sign up for our Digestive Health Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. The Latest in Digestive Health Gut Check: Can Cookie Dough Really Harm Your Gut? It’s not just the raw eggs that can make you sick.By Kaitlin SullivanOctober 4, 2022 Gut Healthy Foods Worth Trying — or Not Are you plagued with gut problems and looking for a solution? The answer might be in your diet. Read on for expert advice on which foods might be worth...By Jane OkojiAugust 23, 2022 Are Bidets Good for Your Bum—and the Planet? Here’s all you need to know about the clean tush movement.By Jordan M. 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