Why Fiber Deserves a Spot on Your Plate Every Day

When we talk about health and nutrition, fiber rarely gets the spotlight. Protein, carbs, and fat usually steal the show—but fiber is the unsung hero of a well-balanced diet. It keeps things moving (literally), supports gut health, and plays a vital role in preventing disease. Yet, many of us don’t get nearly enough.

I recently read an article that suggested that adults in America get between 40 and 50 percent of the recommended amount of fiber needed. The recommended daily intake for Women is 25 grams and for Men it is 38 grams of fiber. The actual average intake is about 15 grams.

Let’s break down why fiber is so important, how much you need, and what happens when it’s missing from your diet.

What Is Fiber, Anyway?

Fiber is a type of carbohydrate found in plant-based foods—fruits, vegetables, grains, legumes, nuts, and seeds. But unlike other carbs, your body doesn’t digest fiber. Instead, it passes through your system, doing all kinds of good along the way.

There are two main types of fiber:

• Soluble fiber, which dissolves in water to form a gel-like substance. It helps lower cholesterol and blood sugar levels.

• Insoluble fiber, which adds bulk to your stool and helps food move through your digestive system.

Why Fiber Matters:

• Fiber helps to keep your digestion regular. Fiber helps prevent constipation by bulking up your stool and promoting regular bowel movements.

• Supports a healthy gut. Fiber feeds the good bacteria in your gut, helping them thrive and improving your overall microbiome health.

• Helps manage weight. High-fiber foods tend to be more filling, which can help curb overeating and support healthy weight management.

• Lowers your risk of chronic diseases. Studies show that fiber helps reduce the risk of heart disease, type 2 diabetes, and even some cancers.

• Balances blood sugar. Soluble fiber slows the absorption of sugar, helping keep your blood sugar levels stable.

What Happens When You Don’t Get Enough Fiber?

Skipping fiber can lead to more than just sluggish digestion. Here’s what can happen:

• Constipation and bloating

• Increased risk of heart disease

• Higher cholesterol levels

• Blood sugar spikes and crashes

• Weight gain or trouble losing weight

• A disrupted gut microbiome, which can impact immunity, mood, and even brain function

  
  

How to Add More Fiber to Your Diet

Good news: you don’t need to overhaul your diet overnight. Start with simple swaps:

• Choose whole grains (brown rice, oats, quinoa) over refined grains.

• Add an extra serving of vegetables to your meals.

• Snack on fruit, nuts, or seeds instead of chips or candy.

• Try legumes like lentils, black beans, or chickpeas in soups, salads, or wraps.

• Sprinkle chia seeds or flaxseeds into smoothies, yogurt, or oatmeal.

  
  

Fiber isn’t flashy, but it’s essential. It touches nearly every part of your health—from digestion and immunity to heart health and blood sugar control. If your plate’s been low on fiber, now’s a great time to change that. Your body and especially your gut will thank you.

Teresa