The idea of what makes a “healthy diet” seems to change all the time: low-fat, low-carb, high-protein, you name it. But one nutrient that doesn’t get nearly enough attention is fiber.
Fiber is a key part of a balanced diet, and its benefits go far beyond keeping your digestion regular. Here are a few important ways fiber supports your health:
1. Helps maintain a healthy weight.
Fiber absorbs water in the digestive tract, helping you feel full and satisfied after meals. This can make it easier to manage your appetite and support a healthy weight.
2. Supports healthy blood sugar levels.
Fiber slows down the digestion and absorption of sugar, which can help prevent spikes in blood sugar. If you’re craving something sweet, pairing it with a source of fiber like fruit with nuts or whole grains can help soften the impact on your blood sugar. Of course, fiber isn’t a cure-all, and if you’re concerned about your blood sugar, it’s always best to talk with your healthcare provider.
3. Lowers the risk of colorectal cancer.
High-fiber diets have been linked to a lower risk of colorectal cancer. Fiber feeds the healthy bacteria in our gut microbiome, which produce short-chain fatty acids, compounds that help reduce inflammation. It also keeps stool moving through the colon more efficiently, which helps remove potential carcinogens more quickly.
4. Promotes healthy bowel movements.
Fiber supports digestive balance in several ways. It can help with both constipation and diarrhea, and even reduce heartburn for some people. By nourishing the beneficial bacteria in the gut, fiber helps lower intestinal inflammation that can lead to discomfort. It also helps regulate the amount of water in stool, making it easier to pass. Because constipation is a major risk factor for hemorrhoids, getting enough fiber can help prevent those too.
5. Protects your heart.
Fiber binds to bile acids in the digestive tract, which are used to make cholesterol. By helping maintain healthy cholesterol levels, fiber can reduce your risk of heart disease, heart attacks, and strokes.
How Much Fiber Do You Need?
According to the USDA, adults under age 50 should aim for:
- Women: 25 grams per day
- Men: 38 grams per day
For adults over 50, the recommendation is:
- Women: 21 grams per day
- Men: 30 grams per day
Unfortunately, most people fall short. About 90% of women and 97% of men aren’t getting enough fiber daily.
Simple Ways to Add More Fiber
It can feel overwhelming to change your eating habits, but small, steady changes are often the most sustainable. Here are some easy ways to boost your fiber intake:
- Eat more fruits and vegetables. Berries, beans, lentils, and cruciferous veggies like broccoli and cauliflower are especially high in fiber. In general, if it’s a fruit or vegetable, it’s a good bet it contains fiber.
- Choose whole grains. Oats, brown rice, and any bread, pasta, or cereal labeled “whole grain” can help you reach your daily goal.
- Snack on nuts and seeds. They’re convenient, nutrient-dense, and packed with fiber.
- Consider a fiber supplement if you’re struggling to meet your goal through food. Over-the-counter options are available, but check in with your healthcare provider before starting one.
My Favorite Way to Sneak in Extra Fiber
One of my go-to breakfasts is overnight oats with chia seeds. In the evening, I mix together oats, chia seeds, yogurt, milk, cinnamon, and a little honey. After sitting overnight, I top it with fresh berries in the morning.
If I use ½ cup of oats, 1 tablespoon of chia seeds, and 1 serving of raspberries, this simple breakfast provides around 22 grams of fiber.
A Few Final Tips
While most people benefit from adding more fiber to their diet, be sure to increase your intake gradually. Adding too much fiber too quickly can cause bloating, gas, or constipation. Try increasing your fiber by just a few grams each week.
If you have questions about how to add more fiber or whether a supplement might be right for you, talk with your healthcare provider. Small steps can make a big difference, and your digestive system (and your heart) will thank you.
