Fiber is indeed a powerhouse nutrient, often overlooked in discussions about health. It is most widely known for aiding in bowel regularity. Fiber makes your poop softer and bulkier, both of which speed the movement of waste from your body.

Fiber can also aid in weight loss. Individuals who consume a high-fiber diet have been found to consume fewer calories. Fiber, especially soluble fiber, can help lower cholesterol levels and reduce the risk of heart disease. Research has shown that fiber helps to reduce the absorption of lipids during digestion.

Fiber helps improve blood sugar control and reduce the risk of type 2 diabetes. Soluble fiber can slow the absorption of sugar, while insoluble fiber has been found to reduce the risk of developing type 2 diabetes.

Fiber can improve your gut microbiome. It feeds our gut bacteria, which can help reduce inflammation linked to many chronic health problems. Skimping on fiber can cause an imbalance of gut bacteria, which may result in increased inflammation in the body.

Fiber has also been found to reduce the risk of certain types of cancer. Research has shown that higher insoluble fiber intake is correlated with a reduced risk of colorectal cancer. Additionally, soluble fiber and fruit fiber have the strongest correlation with a reduced risk of breast cancer.

Fiber is a non-digestible carbohydrate found in plants (fruits, vegetables, whole grains, legumes, beans, and nuts/seeds). We classify fiber as soluble fiber and insoluble fiber.

Soluble fiber dissolves in water to form a gel-like substance. It helps to lower cholesterol and blood sugar levels. Items high in soluble fiber include oats, beans, legumes, barley, carrots, apples, citrus fruit, and psyllium (Metamucil).

Insoluble fiber helps promote the movement of material and waste through your digestive tract. It increases stool bulk, making it helpful for those dealing with constipation or irregular stool frequency. Items high in insoluble fiber include whole wheat, wheat bran, vegetables, potatoes, and nuts.

The daily recommended intake (DRI) of fiber for women under 50 is 25 to 28 grams per day, while for men under 50, it is 31 to 34 grams per day. For women aged 51 and older, the recommendation is 22 grams per day, and for men 51 and older, it is 28 grams per day.

Including fiber-rich foods in your diet can greatly enhance your overall health and well-being! To ensure you are receiving enough fiber in your daily intake:

• Have at least 5 servings of fruits and vegetables per day (at least 1 cup of vegetables at every meal and a piece of fruit between meals).
• Switch to whole grains, choosing bread or starches with at least 2 grams of fiber per serving.
• Consume beans/legumes as a protein source or in addition to your meals at least twice a week.
• Talk with your medical team about a fiber supplement if needed.