Let’s get real—fiber doesn’t get the same fame as protein or vitamin D. Yet despite never making the headlines, it’s the behind-the-scenes MVP of your diet, keeping everything humming along. From digestive health to heart health—and even assisting with weight management—fiber does a lot of heavy lifting without asking for much credit.
So, what is this mysterious fiber, anyway? Simply put, it’s a carbohydrate in plant foods—think fruits, vegetables, whole grains, legumes, nuts, and seeds. But it’s different from other carbs because your body doesn’t digest or absorb it. Instead, it passes through your digestive system, doing its best to assist along the way. There are two varieties: soluble fiber, which is dissolved by water and creates a gel that slows down digestion, and insoluble fiber, which retains its shape and facilitates the movement of things along. Most plant foods provide you with a combination of both, which is why variety truly counts.
And fiber’s advantages extend well beyond just regularity. The CDC says that it can keep blood sugar levels constant by slowing the rate at which sugar is absorbed, particularly useful for diabetics or those with prediabetes. It also prevents you from feeling hungry as quickly, making weight management more manageable. Additionally, fiber reduces cholesterol by attaching itself to fat and cholesterol in your intestines and eliminating them. It’s even been shown to be less likely to cause some cancers, particularly colorectal cancer, and possibly live longer, as well.
So, how much fiber do you need? It varies depending on your sex and age. The general guideline for adults is 28 grams a day on a 2,000-calorie diet. But more detailed guidelines recommend women under 50 to target 25 to 28 grams, and men under 50 require 31 to 34 grams. Past the age of 50, those figures decrease slightly—22 grams for women and 28 grams for men. Children and adolescents have varying targets, from 14 to 31 grams, depending on the age group. The catch? Most Americans are only consuming about 16 grams a day, well short of what they should be.
Whole foods are the best source of increasing your fiber intake. Apples, pears, and raspberries are excellent (and especially skin on). Carrots, green beans, and Brussels sprouts are good choices, too. Legumes—such as lentils, black beans, and split peas—are fiber giants. Whole grains like oatmeal, brown rice, barley, and whole wheat bread are also key. And don’t forget about nuts and seeds, like almonds and chia seeds. Eating a wide variety of fiber-rich foods helps make sure you’re getting different kinds of fiber, along with other good-for-you nutrients.
If you’re trying to up your fiber intake, go slow. Going too quickly from low to high fiber will make you feel gassy or bloated. It’s best to introduce one fiber food at a time and watch your body. Add some berries or a handful of bananas to your breakfast cereal, or spread some nut butter on your bread. Choose whole wheat bread over white. Have some raw vegetables, popcorn, or a scoop of almonds as a snack. And stay hydrated with plenty of water—fiber requires it to work effectively and keep everything flowing smoothly.
Of course, there are times when food alone might not cut it—maybe because of a health issue or just a hectic schedule. In those cases, a doctor or dietitian might suggest a fiber supplement. But whenever possible, it’s best to get your fiber from real food. Whole foods come with a package of vitamins, minerals, and other nutrients that supplements just can’t replicate.
There are also times when you may need to ease up on fiber. That would be times immediately following surgery, when you have flare-ups of such digestive disorders as Crohn’s disease or ulcerative colitis, or if your intestine is narrowed. And if you ramp up fiber too rapidly without sufficient water, you could feel worse—worse bloated, worse gassy, and possibly even constipated. If something doesn’t feel right, don’t try to muscle through. Talk with your physician.
Fiber may not be the latest thing, but it’s a workhorse. With some easy modifications and a little creativity in the kitchen, you can provide your body with the fiber it craves—and enjoy the benefits of feeling better.
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