Hillary Budkowski
MS, RDN, LDN
What is fiber and why does it matter? Fiber is a type of carbohydrate found in plant-based foods that the body cannot digest, which is a positive benefit for the body. There are two different forms of fiber, soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance as it moves through the digestive tract. This gel feeds beneficial gut bacteria, which are linked to various health benefits. On the other hand, insoluble fiber doesn’t dissolve in fluids but absorbs them, helping to form stool by binding to other materials to promote regular bowel movements.
Fiber is often overlooked because it doesn’t provide immediate energy, protein, fats, or nutrients like vitamins or minerals, but it is one of the most valuable components of a healthy diet. It helps lower cholesterol, manage blood pressure, and control blood sugar levels. Fiber also supports gut health by fostering the growth of beneficial bacteria in the gut microbiome, aiding digestion, and strengthening the immune system. By maintaining a balanced gut environment, fiber reduces inflammation and the risk of digestive disorders. Furthermore, it promotes satiety by slowing down digestion and promoting GLP-1, which can aid in weight management, making it vital for overall well-being. Recommendations for fiber intake come from Dietary Guidelines for Americans for 2020-2025 and they vary by age and gender.
| Age Group | Females (g/day) | Males (g/day) |
| 2-3 years | 14g | 14g |
| 4-8 years | 17g | 20g |
| 9-13 years | 22g | 25g |
| 14-18 years | 25g | 31g |
| 19-30 years | 28g | 34g |
| 31-50 years | 25g | 31g |
| 51+ years | 22g | 28g |
According to the Dietary Guidelines for Americans for 2020-2025, “Dietary patterns that do not meet recommended intakes of fruits, vegetables, and whole grains contribute to low intakes of dietary fiber and more than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber”. This is often related to overall low consumption of fiber rich foods.
Boost your intake of soluble fiber by incorporating foods like apples, barley, beans, carrots, citrus fruits, oats, peas, and psyllium into your diet. Enjoy apples as a quick snack, add beans and barley to hearty soups, sprinkle oats on yogurt or blend them into smoothies, and toss peas and carrots into salads for added texture and nutrition.. For more insoluble fiber, opt for beans, nuts, wheat bran, whole-wheat flour, and vegetables like cauliflower, green beans, potatoes, and carrots. Breakfast is a great time to include high-fiber cereals and oatmeal, and consider using whole-wheat flour in recipes to maximize fiber intake. By eating a diet rich in these foods, you’ll benefit from both insoluble and soluble fiber.
| Food | Serving | Fiber Content |
| Strawberries | 1 Cup | 2 grams |
| Apple | medium | 4.4 grams |
| Raspberries | 1 Cup | 8 grams |
| Banana | Medium | 3.1 grams |
| Carrots, Raw | 1 Cup | 3.6 grams |
| Broccoli, Raw | 1 Cup | 2.37 grams |
| Brussel’s Sprouts, Raw | 1 Cup | 3.3 grams |
| Lentils, Cooked | ½ Cup | 7.8 grams |
| Black Beans | ½ Cup | 9 grams |
| Quinoa, Dry | ¼ Cup | 3 grams |
| Popcorn, Air-Popped | 3 Cups | 3.63 grams |
| Almonds | 1 oz | 3 grams |
| Pumpkin Seeds | 1 oz | 3 grams |
| Sweet Potato, Cooked, w/ Skin | Medium | 3.7 grams |
| Oats, Old Fashioned, Dry | ½ Cup | 4 grams |
Incorporating enough fiber into your diet might seem challenging, but with a bit of planning, it’s easier than you think to meet your daily recommended intake. To streamline your cooking and save time, try using fresh or frozen pre-chopped produce, and invest in kitchen tools that reduce chopping time. Curious about what a day of hitting your fiber goals looks like? Try out this sample menu to kickstart your fiber journey!
Breakfast: Cinnamon Crunch Overnight Oats (4g fiber)
Snack: 6 Whole Grain Crackers (3g fiber) and 1 oz of cheese (0g fiber)
Lunch: Mediterranean Chicken Pasta Salad (6g fiber)
Snack: medium apple (4g fiber) and 1 oz of almonds (3g fiber)
Dinner: Black Bean Tacos (13g fiber)
Total Fiber = 33 grams of fiber
Fiber is a dietary superhero! This nutrient-packed powerhouse, found in plants, supports digestion, helps control blood sugar and cholesterol, and promotes gut health. Now you have the knowledge to maximize your intake with fruits, veggies, whole grains, beans, and nuts for a healthier you!
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