A Dietitian's Daily Habits for Getting Enough Fiber

October 11, 2026 - 09:24

Sophie Medlin, a dietitian who has spent 20 years specializing in the colon, has built habits that make it easy to eat gut-loving foods. She does not rely on willpower or complicated meal plans. Instead, she works fiber into meals she already enjoys.

One of her core habits is starting the day with plants. Breakfast often includes oats, berries, or seeds, which deliver a mix of soluble and insoluble fiber. She also keeps beans, lentils, and chickpeas on hand for quick lunches. These foods feed beneficial gut bacteria and help keep digestion steady.

Medlin points out that most adults fall short of the recommended 30 grams of fiber per day. The fix is not a single big salad. It is small additions across every meal. She suggests leaving skins on vegetables, choosing whole grains over refined ones, and snacking on fruit or nuts instead of processed options.

She also warns against boosting fiber too fast. A sudden jump can cause bloating and cramping. Instead, she recommends increasing intake gradually over a few weeks and drinking plenty of water. Movement and regular meals also support the gut.

For Medlin, consistency matters more than perfection. A few smart choices each day add up to a healthier gut over time.