The recommendation to increase the fiber in our diet is nothing new. So why has maximizing fiber become a recent trend that we see online and in social media? Learn more about why fiber is good for you, how much you really need, and practical tips for making sure you get enough fiber every day.
What is dietary fiber?
Fiber is a type of carbohydrate found in plant-based foods that passes through the digestive system largely undigested. Therefore, it is not broken down into glucose as are other types of carbohydrates. It is this lack of digestion that allows fiber to provide its “magical” benefits. We’ll talk more about the benefits of fiber in a minute—here’s a quick glance at the three types of fiber and the general benefits they provide.
1. Soluble Fiber
- Dissolves in water and forms a gel-like substance.
- Benefits: lowers cholesterol, stabilizes blood sugar, supports satiety.
- Sources: oats, beans, lentils, citrus fruits, apples, psyllium, barley.
2. Insoluble Fiber
- Adds bulk to stool and speeds intestinal transit.
- Benefits: prevents constipation, supports bowel function.
- Sources: whole grains, nuts, seeds, vegetables, wheat bran.
3. Fermentable & Prebiotic Fibers
- Feed healthy gut bacteria.
- Sources: onions, garlic, bananas, oats, asparagus, chicory root, Jerusalem artichoke.
How much fiber per day is recommended?
Believe it or not, the latest research shows that only seven percent of American adults actually consume the recommended amount of fiber daily. That means that 93 percent of us do not consume enough fiber!
The current recommended amount of fiber is generally at least 25 to 30 grams daily. Fiber can be consumed through diet, supplements, or a combination of both. We will explain more about this below. As always, there are certain medical and digestive reasons for altering the amount of fiber that you consume.
Remember, there are certain digestive issues and other medical conditions where fiber intake may need to be modified—please always consult with your medical provider prior to making a diet change.
How specifically does fiber benefit my health?
Fiber is an important part of our daily nutritional needs, and getting enough fiber can improve overall digestive health, help regulate blood sugar levels, improve overall heart health, reduce cancer risk, and even help with weight management.
Digestive Health
- Prevents constipation: Fiber increases stool bulk and softness, promoting regularity.
- Supports a healthy microbiome: Certain fibers (soluble, fermentable) act as prebiotics, feeding beneficial gut bacteria that lower inflammation and support immune health.
- Reduces risk of diverticular disease: High-fiber diets are associated with fewer flare-ups and complications.
Blood Sugar Control
- Slow carbohydrate absorption: Soluble fiber helps reduce post-meal glucose spikes, which is especially helpful for patients with prediabetes or diabetes.
- Improves insulin sensitivity over time.
Heart Health
- Lowers LDL cholesterol: Viscous soluble fibers (like oats, barley, beans) bind cholesterol in the gut.
- Helps reduce risk of coronary artery disease and improves overall cardiometabolic markers.
Weight Management
- High-fiber foods are naturally more filling, reducing overeating.
- Fiber slows digestion, which helps stabilize appetite and energy levels.
Reduced Cancer Risk
Adequate fiber intake is associated with lower risk of certain cancers, particularly colorectal cancer, due to improved stool transit time and production of short-chain fatty acids that support colon cell health.
How can I start to bring the magic of fibermaxxing into my daily diet?
Even though most of us are not consuming enough fiber, we want to be mindful about how we increase our intake. Too much fiber can create its own problems!
Start slow and stay hydrated
Increasing fiber too quickly can cause bloating, gas, or cramping. Add five grams every few days and drink plenty of water to assist digestion.
Fiber-rich breakfast ideas
- Oatmeal topped with berries, chia seeds, or ground flaxseed.
- Whole grain toast with avocado.
- Smoothies made with spinach, fruit, chia/flax, and Greek yogurt.
- High-fiber cereals (aim for five or more grams per serving).
Add fiber throughout the day
Vegetables
- Aim for five or more servings per day.
- Add vegetables to soups, omelets, sandwiches, and pasta dishes.
Legumes
- Include beans, chickpeas, and lentils several times a week.
- Add them to salads, tacos, soups, or grain bowls.
Fruit
- Choose whole fruits over juice.
- Apples, pears, raspberries, bananas, and oranges are excellent options.
Nuts & Seeds
- Add to yogurt, oatmeal, salads, or smoothies.
- Chia and flax seeds add significant fiber with minimal calories.
Whole Grains—replace refined grains with:
- Brown rice
- Whole wheat pasta
- Barley
- Quinoa
- Farro
- Whole grain breads or tortillas (look for “whole grain” as the first ingredient)
Use fiber supplements if needed
If you struggle to meet fiber needs from food alone, try a fiber supplement. You can typically get these over the counter in most grocery stores or pharmacies.
- Psyllium husk (Metamucil)
- Methylcellulose (Citrucel)
- Inulin or acacia fiber
These can help regulate bowel habits, support cholesterol lowering, and improve glycemic control when used appropriately.
Simple daily habits to increase your fiber intake
- Add 1–2 tablespoons of chia, flax, or hemp seeds to breakfast.
- Swap white rice/pasta for whole grain versions.
- Snack on nuts, seeds, fruit, or raw veggies.
- Add a half cup of beans or lentils to meals.
- Choose snacks like air-popped popcorn (a whole grain!).
Increasing fiber is one of the simplest, most effective, and most evidence-based ways to improve overall health. Get started by tracking your fiber intake for a few days—you might be surprised to learn how much fiber you’re getting each day, and this information allows you to figure out how much you need to add and possibly which meal or meals have the most opportunity to add in fiber.
If you need a little extra help, work with a registered dietitian to make a plan for adding fiber to your daily diet, so you can reap all the benefits of this magical nutrient!
For more tips on eating well, visit the Nourish section of the Be Well blog.
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