Fiber Benefits
The Simple Change for Better Health
Fiber doesn’t get the credit it deserves. Still, it’s a game-changer for your digestion, blood sugar balance, and even disease prevention.
The USDA suggests that women under 50 should aim for 25–28 grams a day, while men need 31–34 grams. The problem? Most people barely hit 16 grams. If you’re not paying attention to your intake, you’re probably not getting enough.
Fiber Facts
A high-fiber diet can even help reduce the risk of type 2 diabetes and certain cancers. But here’s the catch—only 5% of Americans meet the daily recommendation. The good news? Adding more is one of the easiest ways to improve your overall health, but what is it, and what do you need to know?
Soluble vs. Insoluble Fiber
Not all fiber works the same way, but before we dive into the details, let’s start with the basics. Fiber is a type of carbohydrate found in plant-based foods that your body can’t fully digest. Unlike other carbs that break down into sugar, it passes through your digestive system mostly intact, helping with everything from gut health to blood sugar balance. It comes in two forms: soluble and insoluble, and both play important roles in keeping your body functioning well.
Soluble fiber dissolves in water, forming a gel-like substance in your digestive system. This slows digestion, helps control blood sugar, and lowers cholesterol.
Foods with Soluble Fiber
Oatmeal, Nuts, Beans, Apples & Blueberries
Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to your stool and keeps things moving, preventing constipation.
Foods with Insoluble Fiber
Whole Wheat Bread, Brown Rice, & Leafy Greens
You need both types, so variety is key. Eating a mix of fiber-rich foods ensures you get the full range of benefits, from better digestion to long-term disease prevention.
Easy Ways to Get More Fiber
Eating more fiber doesn’t have to be complicated. Small swaps and simple additions can make a big difference.
Start your day with fiber – Go for oatmeal with berries, whole grain toast with avocado, or a high-fiber cereal.
Snack smarter – Keep fruits, raw veggies, and nuts within reach
Choose whole grains – Swap out white bread, pasta, and rice for whole grain versions.
Add beans and legumes – Throw lentils, chickpeas, or black beans into soups, salads, or main dishes.
Eat the skins – Keep the skin on fruits and veggies whenever possible for extra fiber.
Sprinkle in seeds – Chia, flax, and pumpkin seeds make great additions to yogurt, smoothies, and salads.
Upgrade your snacks – Try popcorn, whole grain crackers, or veggies with hummus.
Make Fiber a Daily Habit
Boosting your fiber intake doesn’t have to be overwhelming. Swap one refined grain for a whole grain, add a veggie to most meals, and make sure you’re drinking enough water to help it do its job.
Fiber is one of the simplest ways to improve your health. It keeps your digestion running smoothly, supports heart health, and helps you feel your best. The little changes you make today can have a big impact—so why not start now?
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
