4 Health Benefits of Fiber

Need more fiber in your diet? Survey says, yes! (Most don’t get enough)

When planning your meals, you probably start with a protein and round it out with a starch and veggie on the side. But are you adding enough fiber-rich options? The answer may surprise you.

“Most adults only eat about half the amount of fiber they need each day,” says Cynthia Iyoob, RDN, a registered dietitian at Geisinger. “That’s a concern because fiber is a critical nutrient that not only keeps things moving but also offers many other health benefits.”

It’s true fiber helps you avoid constipation, but fiber can also help steady blood sugar, lower cholesterol and support weight management.

Increasing fiber is a simple diet upgrade with a big payoff. But don’t worry if fiber is lacking in your daily routine. A few simple tweaks to the meals and snacks you’re already eating may be all the difference you need to reap the many health benefits of fiber.

What is fiber?

Fiber is a carbohydrate found in produce and grains. It’s often overlooked in a typical diet, but it could hardly be healthier.

“This essential nutrient contributes to health and wellness in many ways,” says Ms. Iyoob. “Fiber supports digestion and protects against heart disease, Type 2 diabetes, colon cancer and diverticulitis.”

Fiber comes in 2 types:

Soluble fiber. This type dissolves in water and slows digestion. That helps steady blood sugar and can lower LDL (“bad”) cholesterol.
Insoluble fiber. This type doesn’t dissolve in water. It adds bulk to your stool and helps keep you regular.

Most high-fiber plant foods contain both soluble and insoluble fiber. In general, women should get about 25 grams of fiber per day and men about 38 grams. An easy way to get there? Fill about half your plate with fiber-rich options.

What foods are high in fiber?

Fiber comes in whole plant foods — and there are plenty of options.

Aim for a variety of these high-fiber sources:

Fruits: Pears and apples with skin, bananas, raspberries, oranges, avocado
Vegetables: Broccoli, carrots, brussels sprouts, green peas, sweet potatoes with skin
Whole grains: Oats, brown rice, barley, whole wheat pasta, bread, cereals
Legumes: Lentils, black beans, chickpeas, edamame
Nuts and seeds: Chia seeds, flaxseed, almonds, pistachios, pumpkin seeds

“Prioritizing a variety of plant foods makes it easier to meet your needs — while also getting the added benefit of important vitamins, minerals and antioxidants,” says Ms. Iyoob.

Health benefits of fiber

Getting the right nutrients — in the right amounts — can make a noticeable difference in helping you feel your best. The many health benefits of fiber include:

Helps you “go”

A key sign your diet is low in fiber? Constipation. Boosting your fiber intake will help keep you regular and support gut health.

Fiber adds bulk to your stool and helps to clean out unwanted buildup in your digestive tract, which can reduce your risk of diverticulitis. It also acts as a prebiotic, feeding the beneficial bacteria in your gut, which can help reduce inflammation and your risk of colon cancer.

Supports weight loss

Since fiber isn’t digested, it moves slowly through the stomach and helps you feel full longer. That means a fiber-packed breakfast — think oatmeal, whole-grain cereal or fresh fruit — may keep you full until lunchtime, so you snack less.

Lowers cholesterol

Watching your cholesterol levels? Fiber can help with that, too. Cholesterol binds to fiber as it moves through your digestive system, where it gets removed from the body instead of entering the bloodstream. Over time, this can lower triglyceride and cholesterol levels to reduce your risk of heart disease.

Controls blood sugar

Fiber slows your body’s absorption of sugar. Because your body doesn’t absorb and break down fiber, it doesn’t cause a spike in blood sugar like other carbs do.

“This helps keep blood sugar levels within a healthy range, which can lower your risk of developing diabetes,” Ms. Iyoob says.

How to add more fiber to your diet

And there’s even better news: Increasing your fiber can be easier than you think. Just a few small adjustments, you can increase your intake and still enjoy the meals and snacks you’re already eating.

“If you’re not sure whether you’re getting enough fiber in your diet, talk to a registered dietitian,” says Ms. Iyoob. “They can help you customize a diet plan that gives you the right balance of nutrition for your needs.”

Some easy ways to add more fiber to your diet:

Plan your morning meal

Choose a high-fiber option like bran flakes or oatmeal for the first meal of the day. Looking for something heartier? Try scrambled eggs with spinach and a piece of fruit.

Switch to whole grains

Swap out processed white bread with whole-grain bread. Look for labels that list whole wheat flour or whole grain as the first ingredient. And check that they have at least 2 to 3 grams of dietary fiber per serving. Side dishes of brown rice, quinoa or whole wheat pasta are another great fiber boost.

“When baking, you can also try substituting whole-grain flour for half of the white flour the recipe calls for,” says Ms. Iyoob. “By replacing only half, you may not notice the difference — and you’ll reap the added health benefits in your favorite treats.”

Stick to whole foods

Although frozen meals and processed options may be quick and easy, they often fall short on essential nutrients, like fiber.

“Typically, the more refined or processed a food is, the lower its fiber content,” Ms. Iyoob says. “Replacing canned or packaged foods or desserts with fresh, homemade options lets you raise your fiber quota.”

Choose more produce

Fresh or frozen fruits and vegetables are a good source of fiber, so add them to meals and snacks throughout the day. Not sure where to start? Consider adding these high-fiber accompaniments to your plate:

Leafy greens like spinach or kale
Cauliflower
Avocado
Apples
Berries
Oranges

“The good news is you don’t have to stop eating your favorite meals and snacks,” says Ms. Iyoob. “Getting more fiber in your diet is more about adding to your meals than subtracting.”

Load up on legumes

Legumes are the unsung heroes that can add more fiber to any meal. Dress up a soup or salad with peas, beans or lentils. Or add peanuts to your trail mix, morning oatmeal and stir-fries.

Snack smart

When a hunger pang hits, it may be tempting to hit the pantry for a treat. Instead of reaching for the junk food, consider noshing on these fiber-filled snacks:

Nuts
Dried or fresh fruit
Raw veggies
Hummus
Edamame
Popcorn

Another tip: Don’t forget the H2O

While water itself doesn’t contain fiber, it acts as a sort of “assistant” to it.

“Fiber works best when it absorbs water,” says Ms. Iyoob. “Plus, staying hydrated can help prevent uncomfortable bowel movements.”

What about a fiber supplement?

It’s always best to meet your daily fiber goals by eating whole foods — especially since they can provide other vital nutrients, as well. But if you’re having trouble getting enough fiber in your diet, a fiber supplement can help.

You can find them at most drug stores and online. They’re available in a variety of forms, such as:

Powder
Gummies
Capsules
Chewable tablets

Warning about adding too much fiber too fast

Adding fiber to your diet is good — just be careful about adding too much too soon. Overdoing it can cause gas, bloating and abdominal cramps. Instead, try adding 1 serving of fiber each week and seeing how your body feels until you reach your consumption goals.

“Adding more fiber to your diet gradually gives your gut time to adjust to digesting higher fiber levels,” says Ms. Iyoob. “Making small swaps and additions are usually all it takes to start feeling the many benefits of fiber — without the discomfort.”