By: Courtney Morrissey MS, RDN, LD

Fiber is often overlooked or not prioritized as a nutrient; however, it is crucial for our health.  Fiber plays a role in digestive health, gut microbiome health, heart health, and lower cholesterol, blood sugar control, and weight loss.

Research suggests higher amounts of fiber intake can result in a 15-30% decrease in all-cause and cardiovascular related mortality. Eating fiber rich foods also reduces incidences of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24%. In addition, a meta-analysis of clinical trials suggested that increasing fiber intakes was associated with lower bodyweight and cholesterol, compared with lower intakes.

Fiber is indeed a powerhouse nutrient.

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

Soluble fiber is fiber that will dissolve in water to form a gel like substance. Soluble fiber 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 to promote movement of material/waste through your digestive track. It increases stool bulk so it can help be 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 and Men under 50 is 31 to 34 grams per day. For women 51 and older is 22 grams per and men 51 and older is 28 grams per day.

Tips for fitting in more fiber

• Start your day with fiber.
  • Choose a breakfast cereal with 5 grams or more of fiber a serving. Or add a few tablespoons of unprocessed wheat bran or ground flax seed to your favorite cereal. Also, top your cereal with fruit.
  • Oatmeal is another high fiber choice for breakfast. Add a couple of tablespoons of flax seed or chia seeds for additional fiber.
• Switch to whole grains.
  • Make at least half of the grains you eat whole grains. Choose bread with at least 2 grams of fiber per serving. Also, they should have whole wheat or whole grain as the first ingredient.
  • Try other whole grains, such as brown rice, wild rice, buckwheat, whole-wheat pasta and quinoa.
• Eat legumes.
  • Beans and lentils are excellent sources of fiber. Adding beans soup or a green salad will increase the fiber content.
  • Set a goal to consume beans at least 2 times per week.
• Bulk up baked goods.
  • When baking, substitute whole-grain flour for half or all the white flour.
  • You can also add ground flax seed to baked goods.
• Eat 5 servings of fruit and vegetables daily.
• Make snacks count.
  • Choose fruits, raw vegetables, popcorn without salt or whole-grain crackers, nuts/seeds and dried fruit as high fiber snack options.
• Consume products that have fiber added to them.
  • Ingredients added to foods like bran, husks, roots, cellulose, or pectin are added to certain processed foods to increase the fiber content
• Consider fiber supplements.
  • Your healthcare team may recommend a fiber supplement if diet changes don’t add enough fiber to your diet or if you have certain health conditions. These can include conditions that affect the intestines such as constipation, diarrhea and irritable bowel syndrome. Check with your healthcare professional before taking fiber supplements.

Fiber is an important nutrient that supports digestive, heart, blood sugar, and overall health. Found in fruits, vegetables, whole grains, beans, legumes, nuts, and seeds, fiber can help promote regularity, support healthy cholesterol and blood sugar levels, and reduce the risk of chronic disease. Aim to include fiber-rich foods throughout the day and gradually increase intake to meet your daily needs.