What Is Fiber?
- Dietary fiber is the non-digestible portion of plant foods and is found only in plants.
- Fiber travels largely intact to the colon, where it helps stool form, feeds beneficial gut bacteria, and influences metabolism along the way.
- Daily goal: 25–38 grams per day
- Average U.S. intake: Approximately 15 grams per day. This gap may contribute to many prevalent health concerns.
Food Sources of Fiber
Fiber can be found in a variety of plant foods, including:
- Seeds: Chia seeds, flax seeds
- Beans & Lentils: Black beans, edamame, chickpeas, chickpea pasta, lentil pasta
- Fruit: Berries, apples, kiwi, pears
- Vegetables: Artichokes, cabbage, Brussels sprouts, leafy greens
- Nuts
- Whole Grains: Whole wheat bread, whole wheat pasta, oats, bran, farro, quinoa
The Two Main Types of Fiber
Soluble Fiber
- Dissolves in water to form a gel (like a sponge).
Insoluble Fiber
- Does not dissolve in water and adds bulk (like a broom).
We need a mix of both types of fiber. Aim for variety!
Functions of Fiber
Fiber plays many important roles in overall health.
It can help:
- Lower cholesterol
- Support gut health
- Strengthen the microbiome
- Reduce inflammation
- Support bowel regularity
- Improve blood sugar regulation
Fiber Supplements
Several fiber supplements are available.
- Psyllium husk is one of the most evidence-based options and may help lower cholesterol while improving both constipation and diarrhea.
- Acacia fiber is another gentle, well-tolerated supplement that can improve bowel regularity.
When using fiber supplements:
- Increase the amount gradually.
- Increase your water intake at the same time.
Key Takeaways
Aim for a variety of plant foods to:
- Meet your daily fiber intake goals.
- Help your microbiome thrive. (Remember—a diverse intake of plants creates a more resilient and flourishing microbiome.)
- Consume both soluble and insoluble fiber.
- Support health concerns such as:
- Lowering cholesterol
- Regulating blood sugar
- Reducing inflammation
- Improving digestion
When increasing fiber, add it gradually and assess your tolerance before increasing further. Be sure to increase your water intake at the same time.
If you have specific questions about your health or how fiber may play a role in your nutrition, reach out to a registered dietitian.
