Eat More Fiber — But How Much?

Fiber is essential for digestive health, blood sugar regulation and cholesterol reduction. It helps prevent constipation, supports gut bacteria and may reduce the risk of chronic diseases such as heart disease, diabetes and certain cancers.

Additionally, fiber promotes satiety, helping you feel fuller for longer, which can aid in weight management. The recommended daily intake of fiber for most adults is at least 25 grams per day.

Types of Fiber & Their Benefits

There are two main types of fiber, each playing a unique role in your health:

• Soluble fiber – Helps lower cholesterol and regulate blood sugar. It is found in oats, beans, lentils, fruits and vegetables.
• Insoluble fiber – Aids digestion and prevents constipation. It's found in whole grains, nuts, seeds and vegetable skins.

Fiber also feeds beneficial gut bacteria, which play a crucial role in overall health, including immune function and mental wellbeing. A healthy gut microbiome has been linked to improved mood and a reduced risk of anxiety and depression.

How to Increase Your Fiber Intake

Incorporating more fiber into your diet doesn't have to be difficult! Here are some easy ways to boost your intake:

• Swap Refined Grains for Whole Grains
  • Choose quinoa, whole-grain bread and wild rice instead of refined products.
  • Check labels — make sure "whole grain" is the first ingredient on the nutrition list.
• Add More Fruits & Vegetables
  • Aim for two cups of fruit and 2½ cups of vegetables daily.
  • Choose fiber-rich choices like pears, raspberries and avocados.
  • Another benefit of fruits and vegetables is that they contribute fluids due to their high water content. Paying attention to your overall hydration is essential to feeling your best.
• Boost Fiber in Your Favorite Foods
  • Snack smart – Choose fiber-rich options like air-popped popcorn, almonds or apple slices.
  • Roast garbanzo beans – A delicious crunchy snack or salad topping.
  • Add beans to meals – Mix black beans into soups, salads and wraps.
  • Incorporate seeds – Sprinkle chia, flax or hemp seeds into yogurt, smoothies or oatmeal.

By making these small changes, you'll feel fuller longer and give your body the nutrients it needs to support overall health.

The beauty of fiber? It digests more slowly, keeping you satisfied while fueling your gut and body!