Health Benefits of Fiber

Dietary fiber is a crucial part of a healthy diet, yet many people don’t get enough of it. Fiber is found mainly in foods like fruits, vegetables, whole grains, and legumes. It’s best known for preventing constipation, but fiber-rich foods can also help you maintain a healthy weight as well as lower your risk of diabetes, heart disease, and even some cancers. Despite these benefits, about 90% of Americans aren’t meeting daily fiber recommendations. 

 

Benefits of a High-Fiber Diet

• Fiber keeps your digestive system regular by adding bulk to the stool, which makes it easier to pass and helps prevent constipation (it can even firm up loose stools to ease diarrhea).

• A high-fiber diet supports colon health by lowering the risk of colon issues like hemorrhoids and diverticulitis, and it may even help protect against colon cancer.

• Fiber is good for your heart (especially soluble fiber) because it can help lower your LDL (“bad”) cholesterol, which reduces your risk of heart disease.

• Fiber helps control blood sugar by slowing the absorption of sugar, preventing sharp spikes in blood glucose and lowering the risk of type 2 diabetes.

• High-fiber foods aid in weight management because they help you feel full on fewer calories, keeping you satisfied longer and making it easier to avoid overeating.

• People who eat plenty of fiber tend to have better overall health – a high-fiber diet is even linked to a longer life because it reduces the risk of many chronic diseases.

With all these benefits, adding more fiber to your meals is a simple way to improve your health – next, we’ll explore how you can do just that.

 

Soluble vs. Insoluble Fiber

Dietary fiber comes in two main types: soluble and insoluble. Both are important for health, but they function differently in the body:

• Soluble fiber: This type of fiber dissolves in water and forms a gel-like substance during digestion. Soluble fiber helps slow digestion and can aid in lowering cholesterol and blood sugar levels. It is often recognized for helping relieve diarrhea by bulking up stool. Foods high in soluble fiber include oats, barley, peas, beans, apples, citrus fruits, carrots, and psyllium husk (a common fiber supplement ingredient).

• Insoluble fiber: This type of fiber does not dissolve in water. It adds bulk to stool and helps food pass more quickly through the stomach and intestines, which promotes regular bowel movements and helps prevent constipation. Insoluble fiber is found in whole wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower, green beans, and potatoes. It’s the kind of fiber most helpful for relieving constipation.

Most high-fiber plant foods contain a mix of both soluble and insoluble fiber, so eating a variety of plant-based foods will ensure you get the benefits of each. For optimal health, include plenty of different fruits, veggies, whole grains, and legumes in your diet.

How Much Fiber Do You Need Per Day?

Adults should aim for a high fiber intake each day. General recommendations suggest about 25 grams of fiber per day for women (21 grams if over age 50) and 30–38 grams per day for men (30 grams if over 50). Another way to think of it is to get about 14 grams of fiber for every 1,000 calories you eat, as advised by the Dietary Guidelines for Americans. (For example, on a 2,000-calorie diet, that’s roughly 28 grams of fiber a day.)

In reality, most people fall far short of these goals; nearly 9 in 10 Americans do not get enough daily fiber. If your current fiber intake is low, increase it gradually. Adding too much fiber too quickly can cause gas, bloating, or cramping. Increase your fiber by a few grams at a time over several weeks to allow your digestive system to adjust. Also, be sure to drink plenty of water – fiber works best when it absorbs water, which helps keep your stool soft and easy to pass. By ramping up slowly and staying hydrated, you can boost your fiber intake comfortably and safely.

Sources of Dietary Fiber

All dietary fiber comes from plants. Focusing on whole, unprocessed plant foods will naturally boost your fiber intake (refined grains or peeled produce have much less fiber). Here are some top sources of fiber to include in your diet:

• Fruits: Berries are among the highest-fiber fruits. For example, one cup of raspberries contains about 8 grams of fiber. Other fruits like pears, apples (with the skin), oranges, and bananas provide roughly 3–5 grams per serving.

• Vegetables: Most veggies are great fiber sources, especially leafy greens and cruciferous vegetables. For instance, one cup of green peas has around 9 grams of fiber. Broccoli, Brussels sprouts, carrots, and potatoes (with the skin on) are other fiber-rich choices.

• Whole Grains: Choose whole grains over refined grains. Options like oatmeal, brown rice, quinoa, and whole-wheat products are rich in fiber. One cup of cooked whole-wheat spaghetti offers about 6 grams of fiber. In contrast, refined grains (white bread, white rice, regular pasta) have had much of their fiber removed.

• Legumes (Beans, Lentils, Peas): Legumes are fiber powerhouses. For example, a cup of cooked lentils provides about 15 grams of fiber. Black beans, chickpeas, split peas, and pinto beans similarly contain 10 to 15 grams of fiber or more per cup, making them some of the best fiber sources.

• Nuts and Seeds: Nuts and seeds contain fiber along with healthy fats and protein. Chia seeds and flaxseeds are especially high – about an ounce of chia seeds packs 10 grams of fiber. A serving of almonds, walnuts, or sunflower seeds generally provides around 3–4 grams of fiber.

When increasing your fiber, remember to opt for whole foods. Processing can strip away fiber. For example, removing the bran from grains to make white flour or peeling the skin off fruits/vegetables will lower their fiber content. To get the most benefit, choose whole-grain breads and cereals, eat fruit with the skin when you can, and enjoy vegetables in their whole form rather than as juices.

Benefits of a Fiber Supplement

If you struggle to get enough fiber from food alone, fiber supplements (such as psyllium husk powders, capsules, or chewable tablets) can help. Taking a fiber supplement daily is generally safe, and it can be an easy way to support your body if your diet is lacking. In fact, supplements containing fiber (like psyllium, inulin, or methylcellulose) can help relieve constipation, lower cholesterol, and help you feel full, much like the fiber in foods.

However, nutrition experts agree it’s best to get fiber from foods whenever possible. In addition to fiber, whole foods provide a variety of vitamins, minerals, and other nutrients that supplements don’t offer. Use supplements as an addition toa healthy diet, not as a replacement.

If you do use fiber supplements, do so carefully. Start with a low dose and increase slowly to minimize gas and bloating, which are common side effects at first. Also, always take fiber supplements with plenty of water. It’s wise to check with your healthcare provider before starting a supplement, especially if you have any digestive health conditions or take other medications. Fiber supplements can affect how some medicines work (for example, they may lower blood sugar, which is important for people with diabetes to consider). Individuals with a history of intestinal blockage or conditions like Crohn’s disease or IBS should consult their doctor or gastroenterologist before using supplements. The providers at Revere Health can help determine if a fiber supplement is appropriate for your specific situation and guide you on proper usage.

Conclusion

Fiber might not be the most glamorous nutrient, but it’s important for good health. From keeping your digestion regular to protecting your heart, a high-fiber diet offers a wide range of health benefits. Both soluble and insoluble fibers play important roles in the body, supporting everything from digestive function to blood sugar control, and cancer prevention. The good news is that small changes, like choosing whole grains, eating an extra serving of fruits and veggies, or adding beans to your meals can significantly boost your fiber intake.

Most people have room to improve their fiber consumption. If you’re not sure whether you’re getting enough fiber or you need guidance on dietary changes, talk with your healthcare provider. At Revere Health, our multi-specialty team (including Family Medicine and Gastroenterology specialists) is here to help you develop a nutrition plan that fits your needs. By prioritizing fiber-rich foods, you can take an important step toward better digestive health, disease prevention, and overall wellness.