Nutritionists share strategies to increase dietary fiber intake

Nutritionists and researchers are highlighting effective methods to increase dietary fiber intake to support gut health and reduce risks of chronic diseases. Megan Rossi, a researcher and nutritionist at King's College London, recommends a specific smoothie rule to balance nutrients: adding two types of vegetables for every one type of fruit. Her approach utilizes ingredients like frozen cauliflower, kale, berries, and kefir to add approximately 10g of fiber to a daily diet.

A survey of 100 registered dietitians conducted by Emish reveals a distinction between professional recommendations and daily habits. While experts recommend brown rice, grains, and seaweed as the most efficient sources of fiber, many practitioners report consuming soy products, seaweed, and mushrooms most frequently due to convenience.

The survey also notes a growing interest in “fiber mixing”—combining soluble, insoluble, and fermentable fibers to maximize health benefits. This includes a focus on fermentable fibers found in foods like natto, which help produce short-chain fatty acids. Experts suggest simple integration methods, such as adding legumes, mushrooms, or root vegetables directly into rice cookers, to combat the widespread fiber deficiency observed in modern diets.