What is the best time of day to eat fiber? These foods offer ‘great benefits’

High fiber comes with additional benefits for heart health, gut health, weight loss and blood sugar control.

Adults need 25-35 grams of fiber per day, but only 5% of Americans lack all the benefits for the body, according to the National Institutes of Health.

If you are trying to eat more fiber, what is the best time of day to eat it?

“Fiber isn’t something you need all of the time. What’s most important is getting enough consistently throughout the day,” says registered dietitian Natalie Rizzo, editor-in-chief of Nutrition for Today.

“That said, starting your day with fiber at breakfast is a really smart strategy.”

“If you start your day in the morning, you get a huge benefit,” agrees Lisa Young, a registered dietitian in New York and author of “Finally Full, Finally Slim.”

Benefits of fiber at breakfast

Fiber in the morning helps keep you full as you go about your day, which can prevent overeating in the afternoon and evening, and sets the tone for the day, notes Rizzo.

“If you skip fiber in the morning, you have to ‘make it up’ later in the day and you’re always playing catch-up,” he says.

Young adds, morning fiber will also stabilize your blood sugar. It’s a type of carbohydrate that the body can’t digest so it doesn’t raise blood sugar like other carbohydrates, explains the Centers for Disease Control and Prevention.

Another benefit is that focusing on fiber at breakfast means eating more nutritious foods like oatmeal, whole-wheat bread, and fruit instead of pancakes or bacon.

Rizzo likes that people eat at least 5 grams of fiber at breakfast, but ideally around 10 grams. “It gives you a strong head start without overloading your system in one session,” he says.

Avocado toast with chickpeas, or oatmeal with nuts and dairy make for a “fiber-friendly breakfast,” notes the CDC. A typical serving of oats provides about 4-5 grams of fiber. Berries, especially raspberries, are loaded with fiber.

For more ideas, try these 12 high-fiber breakfasts recommended by nutritionists.

Benefits of fiber in bread

Having a high-fiber meal at dinner can cause bowel movements in the morning, says Young.

“What you eat at dinner can completely affect your bowel movements the next morning,” adds Rizzo. “Fiber helps move stool through your digestive system.”

Plus, adding vegetables, whole grains, beans, and other high-fiber foods to the main meals of the day means “you’ll probably have a smaller steak and less fettuccine alfredo,” Young explains. It adds less saturated fat and refined carbohydrates.

“It’s like a double benefit. Fiber itself has benefits, but where that fiber is found gives you additional benefits, because you’re eating it instead of something else,” notes Young.

Try these high-fiber dinner recipes, including roasted broccoli and cauliflower pasta.

The best way to eat fiber

It’s best to consume fiber between three meals and snacks throughout the day, both nutritionists say.

“Many of us are low in fiber, so whenever you eat it, it’s always a good time,” notes Young.

It’s possible to eat too much fiber in one sitting, especially if you’re not used to it, which can lead to bloating, gas and discomfort, Rizzo warns. So instead of loading up all at once, increase your fiber intake gradually to allow your gut to adjust.

Drink plenty of water to get the fiber to work, advises Young. Soluble fiber dissolves in water, forming a gel that traps cholesterol and its precursors in the intestines, preventing absorption in the digestive tract.

To ensure regular bowel movements, eat fiber consistently throughout the day, stay hydrated and move your body, says Rizzo.