Photo by: Abdullah
If there’s one nutrient most people need more of, it’s fiber. It is grossly underrated and plays a vital role in digestion, heart health, blood sugar control, and overall wellness.
I’ve never really paid too much attention to how it affected my body, but now I know my fiber intake has been poor for years. My digestion has improved substantially once I intentionally added more to my diet.
The NIH explains that people should get 25-29 grams of fiber per day from real food (not supplements). There are two types of fiber; soluble and insoluble. The Cleveland Clinic states that soluble fiber dissolves in water and feeds your gut good bacteria. Insoluble fiber processes waste better and treats and prevents constipation.
Foods with soluble fiber include apples, barley, beans, carrots, citrus fruits, oats, and peas, Insoluble foods are beans, nuts, wheat bran, cauliflower, green beans, potatoes, carrots, and berries. Some foods have both soluble and insoluble fiber, which is the biggest bang for your buck! As you’re planning your meals for the week, think about including these high fiber foods:
Legumes: lentils, black beans, chickpeas, split peas
Whole Grains: oats, barley, quinoa
Fruit: raspberries, pears with skin, apples with skin, avocado
Vegetables: broccoli, brussels sprouts, sweet potato, carrots
Nuts & Seeds: chia seeds, flaxseed, almonds
Easy Ways to Increase Fiber:
*Add chia, psyllium, or flaxseed to yogurt, oatmeal, or smoothies
*Eat fruit with the skin when possible
*Include beans or lentils in soups and salads
Benefits of Fiber:
*Supports digestive health
*Helps you feel full longer
*Supports heart health
*Helps regulate blood sugar
*Promotes gut health
Tips for better digestion:
*Increase fiber gradually
*Drink plenty of water
*Aim to get fiber from a variety of plant foods
*Regular physical activity can also help support healthy digestion
If you’re going to increase your fiber, then it’s imperative to drink water. Fiber needs an adequate amount of fluids to work properly. This will keep everything moving smoothly and support healthy gut function.
Most people do not get enough fiber. In the US, the average adult consumes only 10-15 grams of fiber per day, instead of 25+. Here are some reasons why fiber intake falls short:
Eating too few fruits and vegetables
Choosing refined grains
Not regularly including beans, lentils, nuts, and seeds
Relying heavily on processed convenience foods
Despite the well-known benefits of fiber, most Americans fall short of recommended intake levels (Harvard Health.) Increasing fiber consumption can help bridge the fiber gap while supporting digestive health, heart health, and satiety. Fiber is often considered a “nutrient of concern” due to widespread underconsumption.
Consistently busy schedules are causing Americans to eat on the run. They aren’t spending enough time meal planning. Processed food is quick, convenient, and has an appealing shelf-life, but oftentimes lacks key nutrients.
It’s best to get nutrients from whole foods instead of supplements. Don’t worry too much about whether a particular food is soluble or insoluble. Focus on the grams of fiber you’re consuming each day.
Fiber is one of the most important nutrients for an individual’s health. By making simple choices such as eating more fruits, vegetables, legumes, whole grains, nuts, and seeds, you can gradually increase your fiber intake and support long-term wellness. Small changes today can make a meaningful difference in how you feel and function. Stay well!
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