When it comes to nutrition, fiber doesn’t always get the attention it deserves, even though it’s a powerful “everyday” tool that supports overall health. Beyond helping you stay regular, dietary fiber fuels the gut microbiome, supports healthy cholesterol and blood sugar levels, and plays a key role in detoxification and hormone metabolism. Think of it as the nutrient that keeps your digestive, metabolic, and microbial systems talking to one another. Whether your goal is to improve energy levels, digestion, or long-term health, understanding what fiber is and how to incorporate enough of it into your diet is a simple yet meaningful place to start.

What is Fiber and Why Does It Matter?

Fiber is the part of plant-based foods that your body cannot fully digest. Unlike sugars or starches, fiber passes through your system, offering several benefits, and exists in two main types: soluble and insoluble. Incorporating a fiber-rich diet may promote overall health and lower the risk of disease progression.

Soluble fiber has the ability to dissolve in water and becomes a gel-like substance in the gut that slows digestive mobility in the gastrointestinal (GI) tract. For this reason, soluble fiber promotes:

• Healthy cholesterol levels by binding to cholesterol and bile acids in the digestive tract, which helps the body remove them instead of reabsorbing them. This may help lower total LDL cholesterol levels, reduce cardiovascular disease risk, and support overall heart health.
• Balanced blood sugar levels by slowing the absorption of glucose into the bloodstream, maintaining steady post-meal blood sugar levels, and supporting healthy energy levels throughout the day.
• A healthy gut microbiome, that benefits from certain types of soluble fiber (such as inulin, beta-glucans, and pectin) acting as prebiotics, which feed beneficial bacteria in the gut and support digestion, immune function, and even mood regulation.
• Appropriate satiety levels and weight balance by adding bulk and slowing digestion, helping you feel fuller for longer. This may support healthy appetite regulation and reduce the tendency to overeat.

Insoluble fiber does not dissolve in water and stays mostly intact as it moves through the intestines, which may help promote smoother bowel movements. For this reason, insoluble fiber promotes:

• Healthy bowel regularity by adding bulk to stool and helping move waste through the digestive tract more efficiently. It acts like an internal broom, keeping things moving and reducing the likelihood of constipation, while supporting regular and complete elimination.
• A healthy colon by reducing the amount of time potential toxins stay in contact with the intestinal wall, and in turn, may help maintain the integrity of the gut lining. 
• Detox and elimination pathways that are supported by the movement of metabolic waste, hormones, and bile-bound compounds out of the body through the stool.

Bonus: Resistant starch consists of starch molecules that resist digestion and pass into the large intestine, where they serve as a food source for the healthy bacteria living in the colon, functioning similarly to fiber. Legumes are among the best source of resistant starch.  

How Much Fiber Do I Need?

Knowing how much fiber you need each day can help you put nutrition advice into practice more easily. Fiber needs vary based on age, sex, energy intake, and life stage, but most adults fall short of the recommended amounts. Meeting your daily fiber goal supports digestion, metabolic balance, hormone regulation, and gut health. 

According to the Dietary Guidelines for Americans (DGA), 2020-2025, 90% of women and 97% of men do not meet the minimum recommended daily intake for dietary fiber. On average, the Academy of Nutrition and Dietetics recommends consuming 14 grams (g) of fiber per 1,000 calories daily and aiming for the following dietary fiber ranges per day:

• Adult Women (18-50 years old): 25 g to 28 g
• Pregnant/Lactating Adult Women: 28 g to 36 g
• Older Women (51+ years old): 22 g minimum
• Adult Men (18-50 years old): 28 g to 34 g
• Older Men (51+ years old): 28 g minimum

Fiber-Rich Foods

Once you understand the importance of fiber, the next step is knowing where to find it. The good news is that fiber is abundant in everyday, whole, plant-based foods. By mixing and matching a few key staples from each food group, it’s easy to meet your daily goals and enjoy the added benefits of variety, texture, and flavor along the way. 

Top choices may include:

• Beans and legumes (e.g., black beans, chickpeas, lentils)
• Whole grains (e.g., oats, barley, quinoa, brown rice, whole wheat bread or pasta)
• Fruits with skin/seeds (e.g., apples with skin, pears, berries)
• Vegetables, especially non-starchy ones (e.g., broccoli, carrots, Brussels sprouts)
• Nuts and seeds (e.g., almonds, chia seeds, flaxseed)
• Whole grain cereals or breads 

Meal tips for daily life:

• Breakfast: choose oatmeal, berries, and nuts/seeds instead of refined cereals
• Lunch: include veggies and/or whole grains and legumes with a lean protein pick
• Snacks: fresh fruit (with skin) and a small handful of nuts or seed mix
• Dinner: fill your plate halfway with veggies and swap refined grains for whole grains when possible

Important! When increasing your fiber, do so gradually and drink plenty of fluids to help the fiber move smoothly through your system.

Final Thoughts

Fiber is one of the simplest yet most effective nutrients you can focus on for overall health. By including a variety of soluble and insoluble fiber from whole-food sources each day, you can naturally support healthy cholesterol levels, stabilize blood sugar, improve satiety, and promote regular digestion. The key is diversity, with whole foods like fruits, vegetables, legumes, nuts, and whole grains providing a balanced mix of both types of fiber along with additional vitamins, minerals, and phytonutrients. Start by adding fiber gradually and staying hydrated; over time, you’ll notice how this simple change can significantly boost your daily well-being.

To learn more about the impacts of fiber and other nutrients on overall health: 

Hungry for More: Nutrition Gaps in the Modern American Diet

Nutrient Gaps: 5 Things to Do and Avoid in 2025

The Role of Soluble Fiber in Detoxification

By Rachel B. Johnson, MS, CNS, LDN