Why Fiber Is Good for You & How to Eat More of It

For many years, fiber was associated with the elderly and digestive issues - a nutrient that mattered later in life, but not so much now.  But that perception is changing. People are realizing that fiber is important for good health throughout their lives. The scientific community is now constantly singing its praises for a myriad of reasons. Fiber has become a cornerstone of modern nutrition research for everyone, not just older adults.

Fiber is one of the most important nutrients for long-term health, yet we chronically undereat it. As many as 95% of Americans regularly fall short of the recommended daily intake of 25-38 grams. 

Fiber is important for a number of bodily functions, including digestion, blood sugar control, heart health, and gut health. It also helps control appetite by slowing digestion and increasing feelings of fullness. Fiber helps maintain stable cholesterol levels and feeds healthy gut bacteria, which has a positive impact on immunity, inflammation, and even our mental health.

Fiber intake is low largely because it only comes from plant foods, and most people do not eat enough of them. Fruits, vegetables, legumes, whole grains, nuts, and seeds provide fiber, while animal products contain none. Diets heavy in meat, dairy, and refined foods often crowd out these high-fiber options, even when overall calorie intake is high. A consistently low-fiber diet is linked to many health issues, including poor digestion, constipation, blood sugar instability, higher LDL cholesterol, and increased risk of heart disease and type 2 diabetes. Over time, it can also reduce gut microbiome diversity, affecting immunity and metabolic health, while making meals less filling and weight management more difficult.

This is where a plant-based diet has a clear advantage. Centering meals on whole plant foods naturally boosts fiber intake. Beans, lentils, whole grains, fruits, and vegetables provide fiber, protein, and key nutrients, increase meal volume, and support digestion, making healthy weight maintenance easier.  To easily increase your fiber intake, choose whole grains over refined grains. Add beans or lentils to meals a few times a week. Aim to have fruit and veggies at most meals. Any uptick could help nudge intake closer to healthy levels.