Ask a room of nutrition experts which single change would help the most people eat better, and many will give the same unglamorous answer: more fiber. Federal dietary guidelines suggest roughly 25 to 34 grams a day for adults, yet surveys consistently find most Americans eat about half of that.

Fiber is the part of plant foods the body cannot fully digest. It helps keep digestion regular, feeds beneficial gut bacteria and slows the absorption of sugar, which can make meals more satisfying. Diets rich in fiber are associated with better heart health in large population studies.

Start With One Meal

“People assume they need a total diet overhaul, and that is why they never start,” says Maya Okonkwo, a registered dietitian in Chicago. “I ask clients to fix one meal first. Usually it is lunch, because that is where the beige food lives.”

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Okonkwo’s favorite example is the grain bowl. A base of farro, brown rice or quinoa, a scoop of chickpeas or lentils, a handful of greens and a few roasted vegetables can deliver 12 to 15 grams of fiber in a single meal. Add avocado, seeds or a crunchy slaw and it feels like a restaurant lunch rather than a sacrifice.

Breakfast is the second easy target. Swapping a refined cereal for oats topped with berries and a spoonful of chia or ground flax can add another eight to ten grams before 9 a.m. Whole fruit beats juice, because juicing removes much of the fiber.

Go Slowly And Drink Water

The one warning dietitians repeat is pace. Jumping from 12 grams to 35 overnight can cause bloating and discomfort. Okonkwo recommends adding a few grams every several days and drinking more water as intake rises, since fiber works best with enough fluid.

Beans and lentils are the most budget-friendly sources, and canned versions count once they are rinsed. Frozen vegetables and berries are just as useful as fresh ones and far less likely to wilt in the back of the refrigerator.

People with digestive conditions such as irritable bowel syndrome should talk with a clinician or dietitian, since some high-fiber foods can trigger symptoms. For most healthy adults, though, a colorful bowl at lunch is a simple and satisfying place to begin.

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