How to Add More Fiber to Your Diet and Why It Matters
Fiber is a key component of a healthy diet. This non-digestible carbohydrate is found in many plants and supports digestive health, among other health benefits. Dietary guidelines recommend eating 22-34 grams of fiber per day, depending on your age and sex, however, studies show that most U.S. adults only get about half of this. Here, we break down why fiber is so important and share ways to implement more fiber-rich foods into your diet.
The Benefits of Fiber
One of fiber’s most important roles is helping your body maintain a healthy digestive system. There are two types of fiber, which each play a part in digestion: soluble fiber dissolves in water and slows digestion, while insoluble fiber does not dissolve in water and helps food move through the digestive tract.
Additional benefits of fiber include:
- Relieving constipation and promoting regular bowel movements
- Preventing blood sugar spikes after eating
- Lowering cholesterol levels and boosting heart health
- Helping you feel full for longer
Eating adequate amounts of fiber has been linked to reduced risk of chronic diseases, such as heart disease, type 2 diabetes, and diverticulitis. Some fibers known as prebiotics can also serve as a food source for friendly bacteria in the gut. These microorganisms ferment the fiber, creating short-chain fatty acids that strengthen and protect the digestive tract.
Tips for Increasing Fiber Intake
- Opt for whole fruits and vegetables instead of processed products and juices
- Replace white rice, bread, and pasta with whole grain options
- Eat the skins of produce such as apples, pears, and potatoes, which are packed with fiber
- Drink plenty of water to help fiber move through your system
- Gradually increase fiber intake over several weeks to avoid digestive discomfort
High-Fiber Foods
To add more fiber to your diet, reach for:
Fruits, such as berries, pears, apples, and bananas
Vegetables, such as broccoli, green peas, carrots, potatoes, and Brussels sprouts
Whole grains, such as oats, barley, quinoa, and rye
Legumes, such as beans, lentils, and chickpeas
Nuts and seeds, such as almonds, pistachios, chia seeds, and flax seeds
Eating more fiber can be as simple as snacking on berries and nuts; mixing chia seeds into smoothies; adding beans to soups; and serving a helping of veggies with dinner. While experts recommend getting fiber from eating a wide variety of whole foods, supplements can help you meet your fiber intake if needed.
Meet the Author
Rachel Studebaker, BA, English, Summa Cum Laude
Rachel Studebaker is a graduate of Lee University where she earned a Bachelor of Arts degree in English with a minor in advertising. While attending Lee, Rachel served as editor-in-chief and creative director for the school’s biannual publication Vindagua and was a member of Sigma Tau Delta English Honors Society. As managing editor for CMC Media & Marketing Group, she is responsible for the development and completion of 16 publications involving health, wellness, business, sports, and lifestyle articles published in print and online for HealthScope®, CityScope®, and Choose Chattanooga® magazines – premier publications serving S.E. Tennessee and North Georgia. Additionally, Rachel has led digital marketing initiatives for CMC Media & Marketing Group as well as the development of content for the introduction of Choose Huntsville™, Huntsville Resource & Relocation Guide™ for Huntsville, Alabama.
