Why fiber matters: Easy ways to boost your daily intake

Ever been told to “eat more fiber”? It’s common advice from doctors and other health care providers, but most of us fall short.

Only about 5 percent of men and 9 percent of women meet daily fiber intake recommendations, according to the American Society for Nutrition. Not getting enough dietary fiber means missing out on a nutrient vital for long-term health.

“Fiber benefits us in so many ways,” says Colleen McMeen, RD, CD, a wellness dietitian for the Pediatric Wellness program at MultiCare Mary Bridge Children’s. “It helps maintain a healthy digestive system, stabilizes blood sugar, supports heart health and may help to prevent some types of cancer.”

We’ll break down what fiber is, why it matters and simple ways to get more every day.

What is fiber?

Dietary fiber comes from plant-based foods. It’s a type of carbohydrate that our body cannot digest. There are two types of fiber.

Soluble fiber

Soluble fiber dissolves in water or other fluids. As it passes through the body, it turns into a gel-like substance. This slows digestion, enhancing your ability to absorb nutrients, and feeds the good bacteria in your gut. Part of the gut microbiome, these bacteria support digestion and your overall health.

Foods with high soluble fiber content include:

• Oats
• Barley
• Apples
• Bananas
• Peas
• Citrus fruits
• Beans and lentils

Insoluble fiber

Insoluble fiber does not dissolve. Instead, it passes through the digestive tract largely intact. Along the way, it binds to other substances, adding bulk to your stool (poop) and supporting regular bowel movements.

Food with high insoluble fiber include:

• Almonds and walnuts
• Avocados
• Beans and lentils
• Chia, flax, psyllium and sunflower seeds
• Whole-wheat products
• Leafy greens like kale
• Vegetables like cauliflower, sweet potatoes and carrots
• Berries

“Most plant sources actually provide both types of fiber,” McMeen says. “An added bonus is that many of these foods also contain other essential nutrients, minerals and antioxidants, so eating them supports your health in multiple ways.”

Can I take fiber supplements?

If you can’t get enough fiber from food, fiber supplements may help. Talk to your doctor or other health care provider before starting a supplement. They can help you choose the right one and avoid potential interactions with medications.

Why fiber is good for you

You may be most familiar with fiber’s digestive benefits — it keeps you regular and prevents constipation. However, fiber plays several key roles in keeping us healthy.

Lowers cholesterol. Soluble fiber absorbs low-density lipoprotein (LDL) or “bad” cholesterol, helping lower the amount circulating in your body.

Regulates blood sugar levels. Because fiber slows digestion, it helps prevent spikes in blood sugar levels after you eat. Studies show that a high-fiber diet may lower your risk of developing Type 2 diabetes.

Protects the heart. Fiber safeguards the heart in a variety of ways. In addition to lowering cholesterol, it can reduce inflammation throughout the body. High-fiber diets are also associated with a lower risk of heart disease and hypertension (high blood pressure).

Reduces cancer risk. Several studies show that a high-fiber diet can help protect against several different kinds of cancer, including colon, breast, pancreatic and prostate cancers.

Supports healthy weight. High-fiber foods can help you feel fuller for longer, helping support weight management goals and reduce risk for obesity.

How much fiber should you eat?

Recommended daily fiber intake varies by age and sex. The Academy for Nutrition and Dietetics recommends most adults eat 14 grams of fiber for every 1,000 calories consumed.

This is approximately 25 grams of fiber a day for women and 38 grams per day for men. Visit the USDA’s Dietary Guidelines for Americans for age-specific recommendations.

Adults aren’t the only ones who benefit from fiber.

“Fiber is important for kids, too, but we don’t recommend counting grams of fiber for them,” McMeen says. “Instead, focus on helping them eat a colorful diet — a wide variety of foods including fruits, vegetables and whole grains — and ensuring they drink enough water.”

How to add more fiber to your diet

Adding more fiber to your diet is easier than you think. But increase your intake gradually to avoid bloating, gas and discomfort, and make sure to drink plenty of fluids to avoid constipation.

McMeen offers these tips for incorporating more fiber:

Breakfast

• Start your day with oatmeal or whole-grain cereal topped with fruit
• Make a high-fiber, nutrient-packed smoothie — visit EatingWell for recipe ideas
• Make whole-grain pancakes or waffles topped with sliced fruit
• Have a Greek yogurt parfait and add high-fiber toppings like granola, flax, fruit or nuts

Lunches & dinners

• Make beans, lentils and peas a regular part of meals — they’re budget-friendly and nutritious
• Mash an avocado to make avocado toast — add toppings, like feta cheese, a fried egg or chopped tomatoes for additional nutrients and flavor
• Toss leafy greens like spinach, kale or chard into stir-fries, salads or pasta
• Add frozen vegetables to soups and stews — they’re just as nutritious as fresh vegetables
• Bake with whole grains — to start you may want to use a 50/50 mix of whole grain flour and white flour, gradually upping the amount of whole grain flour

Snacks

• Keep cut-up vegetables and fruits on hand for quick snacks
• Wash and eat edible fruit and vegetable skins instead of peeling — many are high in fiber
• Eat high-fiber snacks like popcorn, kale chips, air-fried chickpeas, nuts, whole-grain crackers and hummus
• Make your own trail mix — all you need is dried fruit, nuts and seeds