In a world obsessed with protein, be a fiber devotee. That’s what health experts now advise, because statistics reveal the sorry fact that 95% of people are deficient in this essential dietary food. “It’s the closest thing we have to a superfood,” says Emily Leeming, microbiome scientist, dietitian, and author of the book Genius Gut.

Why is fiber important for our health?

“It’s associated with a decreased risk of many diseases, like heart disease, type II diabetes, and colorectal cancer,” Dr. Leeming explains. “It helps to slow down the release of energy into the bloodstream, keeping your blood sugar levels steady so you stay feeling full and energized for longer.” Plus, it helps sweep away gut buildup, creating a healthy environment.

In fact, the gut is where fiber has a significant impact, and when the gut is healthy, the rest of our body’s systems are more likely to be too. “You can’t digest fiber yourself, but your gut microbes can,” she explains. “Fiber feeds your gut bacteria so that they are able to make special healthy molecules called short-chain fatty acids, which help fight inflammation, look after the cells lining your gut, and keep your blood-brain barrier strong—helping to protect your brain from harmful molecules.”

Systemic inflammation is the culprit behind the majority of chronic diseases, and unfortunately, our modern lifestyles—full of stress, processed food, and sleeplessness—are a key cause. Increasing the amount of fiber we ingest by just five grams each day has been shown to reduce the risk of death by all causes (including stroke, cancers, diabetes, and cardiovascular disease) by 14%. Put simply, we’ve got to make it our mission to boost our fiber intake if we want to prevent illness and poor health.

How to incorporate fiber into your day

“You don’t have to eat salads at every meal to get your recommended 30 grams a day,” says Dr. Leeming. “Instead, it’s about being fiber smart and including high-fiber foods in your everyday meals.” First step: become aware of why it’s important. Second? Know your fibers. “Most of us tend to associate fiber with fruits and vegetables, but actually, whole grains, beans, nuts, and seeds contain far more fiber than most fruits and vegetables. For example, lettuce contains 1.8 grams of fiber per 100 grams, while chickpeas contain about four to five times that amount.”

Breakfast matters, Dr. Leeming says, because if you eliminate a whole meal from your day, you’ll find it hard to reach that golden 30-gram quota. “Studies show that those who skip breakfast tend to have lower fiber intake and other nutrients than people who do have breakfast.”

Fiber-rich foods to eat now

These are just some of the foods to look out for:

Green peas

These small legumes are one of the best sources of vegetarian protein out there—and filled with fiber too. According to the Mayo Clinic, one cup of boiled peas will add nine grams of fiber to your meal (and 8.5 grams of protein).

Pears

We’re coming up on pear season, so get ready to stock up. The nutrient-dense fruit, rich in antioxidants, is all fantastic, but it’s the fiber content that makes it a star. There are more than six grams of fiber inside a serving (which is a medium-size one), and one study says that, combined with the sugar content (it’s all fructose, if you’re wondering), it creates a laxative effect.

Apples

There’s an important caveat to this famous one-a-day fruit: You’ve got to eat your apples with the skin on. Health benefits of apples include boosts of vitamin C, hydration (it’s about 85% water), and antioxidants that help to reduce inflammation, including supporting a healthy heart.

Lentils

This legume isn’t just protein dense (a cup of cooked lentils contains an incredible 18 grams of protein per serving); there’s a whole lot of fiber inside too. According to the Mayo Clinic, a cup of boiled lentils contains 15.5 grams of fiber per serving.

Prebiotic fibers

“Certain types of fiber specifically feed your good gut bacteria, and these are called prebiotic fibers,” Dr. Leeming says. “These are found in foods like garlic, onions, leeks, Jerusalem artichokes, asparagus, and beans.”

Pumpernickel rye bread

The majority of us can’t imagine a life without bread—and quite rightly, it’s delicious. But switching to pumpernickel rye bread for most of your meals (especially those that typically include bread) provides a significant fiber boost. “Just one slice contains six grams of fiber, which will feed your gut bacteria and keep you feeling full and energized for longer,” Dr. Leeming says.

Black beans

“Black beans are high in fiber and one of the most potent sources of polyphenols, a group of antioxidants that also feed your gut bacteria,” Dr. Leeming explains. One cup a day has been shown to increase the diversity of your gut bacteria and lower inflammation. Beans, generally, are “packed with a type of prebiotic fiber called galacto-oligosaccharides, which specifically feeds your good gut bacteria.” Not to mention they are affordable, easy to add to dishes, and incredibly versatile.

Raspberries

Raspberries are not only delicious, but they’re also rich in fiber because of the seeds. Additionally, they’re high in antioxidants and vitamin C and low in sugar. Add them to your morning yogurt or porridge, eat them on their own as a snack, or enjoy them in a dessert. Strawberries, blueberries, and blackberries are also great fiber-rich options.

Whole grains

“We don’t eat enough whole grains—a lot of people don’t know what they are,” says Federica Amati, author of Every Body Should Know This. “Things like buckwheat, spelt, barley, and quinoa are great to help boost your fiber intake.” Super satiating, whole grains work incredibly well as a replacement for traditional carbohydrates like rice or pasta.

Avocado

“Avocado contains more fiber than most fruits and vegetables, and it’s also a good source of healthy fats, which both support your metabolic health,” Dr. Leeming says. “Eating avocado every day has been shown to raise your levels of healthy short-chain fatty acids and keep you feeling full and satiated for longer.”

Chia seeds

Chia contains about 34 grams of fiber per 100 grams, making them one of the most fibrous seeds. “Adding a blend of different seeds and nuts to sweet or savory dishes is a great way to get an extra fiber boost,” she says. “Toast and sprinkle over salads or avocado toast, or eat with oat and wheat bran on top of berries and Greek yogurt for breakfast.”

Cruciferous vegetables

This large family of vegetables includes broccoli, cauliflower, cabbage, kale, brussels sprouts, and collard greens—and is known for its high antioxidant and anti-inflammatory properties due to its high levels of sulforaphane. Cuciferous veggies have both soluble and insoluble fiber, which makes them an excellent addition to each meal (though it should be noted that the way in which you cook your veggie of choice can change the fiber content).

Popcorn

Yes, even a movie-theater indulgence can have fiber! A study found that those who eat popcorn consume on average 22% more fiber in their diet in comparison to those who don’t—because the snack is actually a whole grain, so when it’s cooked without oil, it’s healthy. To up the ante health-wise, try sprinkling it with protein-rich brewer’s yeast (a hack editor at large Arden Fanning Andrews taught us).

Do you need a fiber supplement?

Maybe. “If you can’t get enough fiber through eating fiber-rich foods like whole grains, fruit, and vegetables, a great fiber supplement can help support those goals and fill in the gaps in your diet,” nutritionist and founder of Grounded Nourishment Meg Gerber, RD, IFNCP, CGN, told us recently. You should look for one that’s no-fuss: You should recognize what’s on the label, and it shouldn’t have added sugars, filler ingredients, or artificial dyes. (No, the gummy fiber vitamin isn’t legit.) Some ingredients that are green flags? Acacia powder, psyllium husk, PHGG, and inulin.