Is There an Ideal Time of Day to Eat Fiber?

2025 might have been a banner year for proteinmaxxing, but trend forecasters predict that 2026 will pivot to all things fiber. Unlike many nutrition trends and social media hype, this is actually a good thing. “Fiber is one of the most overlooked areas of our diet, and yet most Americans are deficient,” says Sarah Greenfield, MS, RD, a dietitian specializing in gut health and the founder of Fearless Fig. In fact, an estimated 95 percent of adults in the US don’t get enough of the digestion-regulating, blood sugar-balancing, satiety-promoting nutrient daily. 

If it’s on your radar to increase your intake—and clearly it should be for most of us—is there an ideal time of day to eat fiber? (Spoiler alert: yes, no, maybe so.)

Is There a “Best” Time of Day to Eat Fiber?

Instead of focusing on when to eat the bulk of your fiber foods or supplements, you should really make sure you’re getting enough fiber daily, which is about 25 grams for women and 38 grams for men, per the USDA.

As far as timing goes, Greenfield says you should space your fiber intake throughout the day. That’s because too much fiber at once can put added strain on your digestive system. “The best way to incorporate that into your diet is to aim for 10 grams of fiber per meal,” says Greenfield.

Again, it’s best to get your fiber intermittently from morning through night. Yet if you’re coming up short on grams at meals and snacks—and you perhaps want to add more fiber-rich foods or even a fiber supplement like Flatter Me Fiber into your rotation—you could strategically time these “boosts” depending on certain goals and considerations.

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For instance:

First thing in the morning

Instead of opting for a sweet breakfast with limited nutrients, aim to get a well rounded meal. “I like to focus on fiber, fat, and protein at each meal to help stabilize blood sugar,” says Greenfield. “Fiber is a great way to create a more stable blood sugar response.” Getting fiber in the a.m. won’t only promote stable energy levels but also satiety and digestive regularity throughout the day.

Before meals (or as snacks)

Trying to manage your weight? Boosting your fiber intake before your main meals may help with portion control. However, this timing hack isn’t just limited to mealtimes. Greenfield suggests leaning on a high-fiber snack in anticipation of (or as a response to) whenever cravings hit. Solid fiber foods as filling snacks include:

• Apple slices with peanut butter
• Avocado toast on whole-grain bread
• Crudités with hummus
• Chia pudding
• High-fiber energy balls (made of oats, dates, and flaxseed)

In the evening

In case you’re a chronic late-night snacker like me, eating fiber foods in the evening can help tame down your midnight cravings. But that’s not all.

This strategic timing can help out anyone who deals with tummy troubles on account of the nutrient. “If you experience discomfort after eating fiber, it may be best to get higher fiber before bedtime,” says Greenfield. “That way, you can process it while you are sleeping and if you are experiencing distention, it won’t be as bothersome while you are sleeping.” (Bonus: Upping your fiber intake at night just might set you up for a satisfying bowel movement by morning.)

The Takeaway

Before you start thinking about optimizing the timing of your fiber intake, the primary goal should be to work your way towards getting enough daily. And if you’re currently on a low-fiber diet, you’ll want to be strategic about increasing how much you get.

“If you are not used to having high amounts of fiber in your diet, it is best to start slow and increase slowly,” says Greenfield. “Too much fiber can create bloating and discomfort, so slowly increasing it is best.” (For example, you could track your current fiber intake and try to increase it by a few grams for a week or two before doubling that.) That said, more fiber surely doesn’t mean you’re doomed for digestive distress as your gram count trends upward. “It all comes down to how much your body can tolerate and how efficient your digestion is,” Greenfield continues.

Lastly, Greenfield suggests trying to get the bulk of the nutrients through whole, fiber-rich foods as best you can. Great sources of fiber include fruits (raspberries, pears, apples), vegetables (peas, broccoli, Brussels sprouts), grains (whole-wheat spaghetti, barley, quinoa), and legumes and seeds (lentils, beans, chia seeds). But if you’re still coming up short, she says that fiber supplements—including Flatter Me Fiber, with 10 grams of prebiotic fiber per serving, plus digestive enzymes to support digestion and bypass bloating—are a great way to increase fiber with ease. “Just remember to go slow with it,” she says. And don’t forget to increase your water intake as well to keep *things* moving along.