As warmer weather returns, you might feel drawn to lighter meals, an extra walk after dinner, and other small habits to feel refreshed and energized. If you’re falling short in the sleep department, there’s one simple, often ignored habit that could help: paying closer attention to what’s on your plate.
Most of us—85 percent of adults, to be exact—aren’t eating enough fiber, and it could be affecting more than our digestion. A growing body of preliminary research suggests that people who eat fiber-rich foods spend more time in deep, restorative slow-wave sleep. They also fall asleep faster and wake up less often during the night, which means they get more much-needed, uninterrupted sleep.
A healthy gut may be to thank. Fiber—a complex carbohydrate—helps diversify the bacteria in your gut microbiome and supports the production of tryptophan, an amino acid your body uses to make serotonin and melatonin. These two biochemical messengers regulate mood and sleep. Together, they help create a positive cycle between your gut, your mental health, and your ability to rest well.
Of course, it’s impossible to give fiber—or any one nutrient—all the credit. “Most people consume mixed meals, made up of various macro- and micronutrients, with different portion sizes and meal patterns,” explains Kinga Balogh, a registered dietitian at JM Nutrition. Other factors like stress levels, mental health, exercise habits, sleep hygiene, smoking, alcohol intake, and underlying sleep disorders can also influence how well you sleep.
To better understand the connection between fiber and sleep more directly, scientists need to do more testing through interventional studies with larger groups of people. And it’s looking like they are, as public interest grows and nutrition becomes a more prominent part of natural sleep support.
In the meantime, here’s how to load up your plate with more fiber-rich foods as fresh produce comes into season.
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How much fiber should you eat daily?
According to the USDA Dietary Guidelines for Americans, adults should aim for 28 to 34 grams of fiber per day. If you’re not used to that amount, it might sound like a lot at first, but once you figure out which high-fiber foods you enjoy, hitting that goal will start to feel like second nature. I use the MyFitnessPal app to track my macronutrients, such as fiber and protein, so I can see if I’m eating enough of them every day.
If you’re not used to eating healthy amounts of fiber, go slow. A sudden increase can cause some not-so-pleasant side effects, such as bloating, gas, and constipation. Same with eating an excessive amount of fiber. “This, in turn, can contribute to difficulty falling asleep, waking up in the middle of the night, and possibly needing to use the bathroom,” explains Balogh.
She advises gradually adding two to three grams of fiber a day. And as you increase your intake, drink more water to keep things moving; otherwise, you risk feeling sluggish or backed up. Balogh recommends keeping an eye on your bowel movements (in terms of frequency and consistency) to help gauge whether everything is in balance.
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What kind of fiber is best for sleep?
There are two main types of fiber: soluble and insoluble. Soluble fiber, found in foods such as oats, beans, and apples, helps stabilize blood sugar levels, feed beneficial gut bacteria, and support healthy cholesterol levels. Insoluble fiber, the kind in whole grains, nuts, and veggies with skins, keeps digestion moving smoothly, so you’re less likely to feel constipated or bloated. Both types are essential, but soluble fiber has the strongest tie to sleep. Still, it’s better to focus on getting a healthy mix from a variety of whole foods rather than worrying too much about the specifics.
And what about fiber supplements? Isolated or synthetic fibers, often added to beverages and processed foods to increase fiber content, may not deliver the same benefits as naturally occurring fiber in whole foods. “In general, whole foods are better for you,” says Balogh. They include other nutrients, such as antioxidants and vitamins, and usually digest more slowly than the fiber added to bars, powders, and capsules.
But if you’re struggling to hit your daily fiber goal, a fiber supplement is better than no fiber at all. Just check the label and avoid ones loaded with artificial ingredients or lots of added sugar.
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Add these high-fiber foods to your grocery list
Summer is peak season for some yummy, high-fiber foods. Here are some options to stock your fridge and pantry.
Fruits
Raspberries (6.5g of fiber per 100g) and blackberries (5.3g/100g) are easy to pop in your mouth like candy, stir into yogurt, or blend into smoothies. Pears (3.1g/100g) and apples (2.4g/100g)—with the skin on—are excellent grab-and-go snacks or salad toppers. Citrus fruits, like grapefruit (4g/100g) and oranges (2.4g/100g), are tangy and refreshing for fruit salad or a quick snack. And don’t sleep on cherries (1.6g/100g). They’re naturally rich in melatonin and hit that sweet-tart craving just right.
Vegetables
Avocados (6.7g/100g) add a creamy richness when spread on toast, sliced into a salad, or blended into dressings. Cooked artichokes (5.4g/100g) are savory and satisfying when roasted. Green peas (5.1g/100g) and sweet potatoes (3.3g/100g) can be added to grain bowls or served as sides. Broccoli (3.3g/100g) earns its rep as a versatile staple: roast it, steam it, or enjoy it raw. Brussels sprouts (3.8g/100g) are an underdog in this category. You can shave them into slaws or roast until crispy (I love dousing them in a balsamic-fig glaze). And grilled corn (2.7g/100g), whether on the cob or tossed into a bowl, adds sweetness to your meal.
Legumes
Some of the most fiber-dense foods, legumes, are a staple for any season. Lentils (7.9g/100g) pair well in hearty grain salads and chilled soups like lentil gazpacho. Chickpeas (7.6g/100g) are great for mixing into pasta salads, mashing into creamy dips, or crisping for a snack. Beans of all kinds—kidney (6.4g/100g), white (7.4g/100g), navy (10.5g/100g), and lima (7g/100g)—are flavorful for cold bean salads or an addition to any meal that needs a little something extra on the side.
Whole Grains
Barley (3.8g/100g) pairs well with fresh parsley, red onion, and lemon. Quinoa (2.8g/100g) makes a great base—just add chopped veggies, maybe your protein of choice, and a drizzle of olive oil or your favorite dressing. For breakfast and snacks, look for whole grain bread or high-fiber cereals (some pack up to 15g of fiber per 100g). And if you love baking at home, try swapping in whole wheat flour for half the white flour for a fiber upgrade.
Nuts and Seeds
Despite their tiny size, nuts and seeds have a lot of fiber, even in small servings. Use chia seeds (10g/28.4g) and flaxseeds (5.6g/20.6g) to make pudding or add them to yogurt, oatmeal, dressings, and smoothies. Almonds (12g/100g) and sunflower seeds (11g/100g) are fiber-rich snacks on their own, or you can sprinkle them over oatmeal, salads, and grain bowls for some extra crunch.
If you’re keeping an eye on your sugar or fat intake, especially later in the day, be mindful of how and when you enjoy foods with higher levels of these macronutrients. Fruits are naturally high in sugar, and avocados, nuts, and seeds are sources of healthy fats. Balogh recommends combining these foods with protein-rich options to prevent blood sugar crashes.
If you’re already doing all the “right” things for better sleep but something still feels off, it might be worth taking note of how you’re nourishing your body. Adding more fiber to your day could help you sleep more and feel more balanced. So toss some berries in your breakfast bowl, pile on the greens, and reach for foods that your gut will love.
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