Fiber: What It Is and Why You Need It
Fiber: What It Is and Why You Need It
Let’s talk about fiber—yes, that humble nutrient you’ve probably heard about in commercials or seen highlighted on cereal boxes. But fiber isn’t just a marketing buzzword. It’s an essential part of a healthy diet that too many of us are missing out on.
What Exactly Is Fiber?
Fiber is a type of carbohydrate, but unlike most carbs, it doesn’t break down into sugar. Instead, it passes through your digestive system mostly intact. That might sound unhelpful at first—but in reality, it’s one of the reasons fiber is so powerful.
Fiber is found in a wide variety of plant-based foods—fruits, vegetables, grains, legumes, seeds, and nuts. While our bodies can’t digest it, fiber plays a crucial role in keeping us healthy.
Why Fiber Matters
The benefits of fiber go far beyond keeping your digestion regular. A diet rich in fiber can:
Lower your risk of obesity
Support heart health
Reduce the risk of certain cancers—particularly colon and breast cancer
Feed beneficial gut bacteria, improving your overall gut health
Reduce inflammation in the body
How Much Fiber Do You Need?
According to Mount Sinai, here’s the recommended daily intake:
Women under 50: 25 grams or more per day
Women over 50: 21 grams per day
Men under 50: 38 grams per day
Men over 50: 30 grams per day
That said, your personal fiber needs may vary depending on your lifestyle, especially if you're physically active or consume more calories overall. A good general rule? Aim for about 14 grams of fiber per 1,000 calories consumed.
Whole Foods First, Supplements Second
Whenever possible, try to get your fiber from whole food sources. Whole fruits, veggies, legumes, nuts, and whole grains come packed with not just fiber, but also vitamins, minerals, and antioxidants. Fiber supplements can be helpful in some cases—especially for people with specific digestive or dietary needs—but it’s best to discuss this with your healthcare provider before starting.
A Fiber Crisis?
Despite all these benefits, most Americans are falling far short. Depending on the study, only 5–7% of us are meeting the daily recommended fiber intake—and men tend to eat less fiber than women.
Boosting Your Fiber Intake Safely
If you’re trying to increase your fiber, go slow. A sudden jump in fiber can cause bloating, gas, and other uncomfortable symptoms. And remember: fiber needs water to do its job, so make sure you’re staying well hydrated.
Also, check nutrition labels and be mindful with fortified foods or supplements. Some products pack in more fiber than your body can handle all at once.
The Two Types of Fiber—and Why You Need Both
There are two kinds of dietary fiber, and both offer unique health benefits:
1. Soluble Fiber
This type dissolves in water and helps regulate blood sugar levels and lower cholesterol. Foods rich in soluble fiber include:
Oatmeal
Chia seeds
Nuts
Beans and lentils
Apples
Blueberries
2. Insoluble Fiber
This type doesn’t dissolve in water. Instead, it adds bulk to your stool and helps food pass more efficiently through your digestive tract. Insoluble fiber is found in:
Whole wheat products
Legumes
Quinoa and brown rice
Kale and other leafy greens
Almonds
Seeds
Final Thoughts
Fiber might not be the flashiest part of nutrition, but it’s one of the most foundational. By making small, consistent changes to include more fiber-rich foods in your meals, you can support your long-term health in a big way.
Ready to give your gut—and your whole body—a boost? Start with a handful of berries, a bowl of lentil soup, or a slice of whole grain toast. Your future self will thank you.