This site may contain affiliate links – view the disclosure for more information.
Chances are you’ve heard that eating enough daily fiber is important. But how much should you be eating? And what even is fiber?
Before I knew a lot about nutrition, I always just assumed fiber helped you poop, and while that’s correct, it also offers a lot of other amazing health benefits.
This article is all about fiber, the benefits of eating fiber, what foods are high in fiber, and how much fiber you should aim to eat each day.
What is Fiber?
Fiber is a carbohydrate that is found in plant-based foods. It can’t be fully digested or absorbed by the body, so it moves through your gastrointestinal system intact, helping to “bulk up” your poop and prevent constipation. There are two types of fiber:
1. Soluble fiber: Partially dissolves in water to form a jelly-like substance within your intestines. Foods high in soluble fiber include oats, barley, beans, lentils, fruits, and vegetables.
2. Insoluble fiber: Does not dissolve in water and adds bulk to the stool to prevent constipation. Insoluble fiber is found in foods like whole grains, nuts, seeds, and the skins of fruits and vegetables.
What Are the Health Benefits of Fiber?
Fiber offers many health benefits, including:
- Improved digestion. Fiber promotes regular bowel movements, prevents constipation, and helps keep you on a regular pooping schedule.
- Decreased cholesterol levels. Soluble fiber binds to cholesterol within your intestines and helps remove it from your body when you poop. This is super important since high cholesterol can cause many health conditions including heart disease and stroke.
- Weight management. Foods that are higher in fiber tend to be more filling, leaving you feeling less hungry. If you’re an all-day snacker like I am, eating high-fiber foods can help prevent you from overeating or just eating because you’re bored. Also, foods high in fiber tend to have fewer calories, so when you eat them, you get full faster but aren’t consuming tons of calories. This can be super helpful when you’re dieting or counting macros.
- Decreased cancer risk. Studies have shown that diets high in fiber, especially fiber from fruits, vegetables, and whole grains, can reduce the risk of developing certain types of cancer, including colorectal cancer. This is especially important for us 30-40 somethings because colorectal cancer is unfortunately starting to get diagnosed much more frequently at young ages.
How Much Fiber Should I Eat in a Day?
American adults typically eat 10-15 grams of fiber per day, but current guidelines recommend around 25 grams/day for women and 38 grams/day for men. So chances are pretty good that you’re not eating enough daily fiber.
These are general guidelines but factors like age, sex, activity level, and health status can influence how much daily fiber you should be eating. As with anything you read on the internet, you should always check with your healthcare provider to help you determine what is right for you.
What Foods Are High in Fiber?
While there are fiber supplements out there, it’s always better to get your fiber from real food sources. Foods that are high in fiber include:
Beans/legumes:
- Lentil
- Chickpeas
- Black beans
- Kidney beans
- Split peas
Whole grains:
- Oats (including oatmeal)
- Whole wheat bread and pasta
- Brown rice
- Quinoa
- Barley
- Buckwheat
- Whole grain cereals
- Granola
Fruits:
- Apples (with skin)
- Berries
- Pears (with skin)
- Oranges
- Bananas
- Avocados
vegetables:
- Broccoli
- Brussels sprouts
- Carrots
- Spinach
- Kale
- Sweet potatoes
- Artichokes
- Peas
- Cauliflower
- Edamame
nuts/seeds:
- Almonds
- Chia seeds
- Flaxseeds
- Pistachios
- Sunflower seeds
Tips to Get More Fiber in Your Diet
1. Start slow. Gradually increase your fiber intake to allow your digestive system to adjust. Suddenly consuming large amounts of fiber can lead to bloating and stomach cramps.
2. Choose whole grains. Opt for whole grain varieties of bread, pasta, rice, and cereal instead of refined grains. Look for products labeled “whole grain” or “whole wheat.” And skip the white bread and rice!
3. Swap out snacks. Instead of choosing pre-packaged, on-the-go snacks, opt for high-fiber options like fruits and veggies. To double up on the fiber, try pairing them with hummus or nut butter. It’s delicious AND increases your fiber intake!
4. Sneak in fiber. It’s pretty easy to sneak fiber into your meals. One idea is to use high-fiber condiments like guacamole or bean dip instead of low-fiber options like ketchup or mayo. You could also try sprinkling nuts and seeds into yogurt, oatmeal, or salads to up your fiber intake.
5. Read nutrition labels carefully. When grocery shopping, make sure you read labels carefully. Try to pick foods that have at least 3 grams of fiber per serving to help you stay on track with your daily fiber goal.
6. Aim for a high-fiber breakfast. Start your day with fiber-rich breakfast options like oatmeal topped with fruit and nuts, whole grain toast with avocado, or smoothies made with spinach and berries. This not only helps you increase your fiber intake, but it also helps you feel fuller first thing in the morning which can make it easier to resist snacking all morning.
I hope after reading this you learned a little more about fiber and feel inspired to start making sure you’re eating enough of it every day. If you have any other good tips for increasing fiber intake, drop them in the comments!
Leave a Reply