By Melissa Schuster MS RDN CDN IFNCP, owner of Schuster Nutrition, PLLC
While protein is all the rage these days, fiber is just as essential for overall health – yet it’s often overlooked. Fiber is found in plants and we lack any enzymes to break it down, so it is not digested by the human body. Instead of being absorbed like other nutrients, fiber fuels the beneficial bacteria in our gut, supporting a healthy microbiome. A well-balanced gut can positively impact digestion, mood, heart health, weight management, and more. Since fiber moves through our body undigested, it also plays a significant role in preventing constipation and promoting regular bowel movements.
Why Fiber Matters for Digestive Health
Fiber has an important role in digestion by adding bulk to stool (making it easier to pass), helping to maintain regular bowel movements, and feeding beneficial gut bacteria.
There are two types of fiber – soluble and insoluble. Soluble fiber dissolves in water, forming a gel that helps to soften stool and thereby regulate bowel movements. Soluble fiber can be found in fruits, oats, beans, nuts and seeds, and psyllium. Insoluble fiber does not dissolve in water and can help add bulk to stool and speed up the movement of food in the digestive tract. Insoluble fiber can be found in foods like wheat bran, whole grains, and vegetables. Both types of fiber are important in helping with constipation.
Beyond the benefits for digestion and constipation, certain types of fiber also act as prebiotics, meaning they feed the beneficial bacteria of the gut. Prebiotic fibers can be found in foods like bananas, onion, garlic, asparagus, and oats. A thriving gut microbiome supports digestion, immune function, and even mental health.
And, in case those benefits weren’t enough, fiber also supports heart health by lowering cholesterol, regulates blood sugar to reduce cravings and improve energy, and promotes satiety and weight management by keeping you fuller for longer.
How Much Fiber Do You Need?
The recommended daily fiber intake is 25g per day for women and 38g per day for men. Most Americans only eat about 15g of fiber per day. When increasing fiber intake, I recommend starting slowly with a gradual increase to avoid bloating and discomfort. Make sure to increase water intake as well to prevent constipation.
Best Sources of Fiber
Although soluble and insoluble fiber play different roles, they’re both important to include in your diet. The easiest way to think about adding fiber to your diet is by incorporating more fruits, vegetables, and whole grains into your meals. When thinking about a balanced plate, adding fruit with breakfast and vegetables to half your plate at lunch and dinner is an easy way to start including more fiber. Switching from white grain products to whole grain products is another simple swap. Adding in more beans, lentils, nuts and seeds is yet another way to incorporate more fiber.
Here are some high-fiber foods you can begin adding today:
- Fruits: Apples, berries, pears, oranges, bananas
- Vegetables: Broccoli, carrots, leafy greens, sweet potatoes, Brussels sprouts, cabbage, green peas
- Whole grains: Oatmeal, quinoa, whole wheat bread, brown rice, whole wheat pasta
- Legumes: Lentils, chickpeas, black beans, chickpea or lentil pastas
- Nuts & seeds: Chia seeds, flaxseeds, almonds, pistachios
Added Fibers: Are They Good or Bad?
Many packaged foods now contain added fibers, such as inulin and chicory root, which are often used to increase fiber content. While these fibers can act as prebiotics and support gut health, some people may experience bloating, gas, or digestive discomfort when consuming them in large amounts.
If you have a sensitive digestive system or struggle with bloating, it may be best to introduce these fibers slowly or focus on getting fiber from whole food sources instead.
Tips for Managing Constipation Beyond Fiber
While fiber is important in managing constipation, there are other nutrition and lifestyle strategies you can implement to help improve digestive health.
- Fiber needs water to work effectively, so staying hydrated is an important consideration as you begin to increase your fiber intake.
- Regular movement can also help stimulate digestion, and this can be as simple as going for a short walk after meals.
- Limit processed foods, as these foods tend to have minimal fiber and can contribute to constipation.
- Consider a probiotic to help support gut health and regularity.
When to See a Doctor
While increasing fiber can help with constipation, sometimes further investigation and treatment is needed. If constipation lasts for more than three weeks or dietary changes aren’t improving digestion, please consult with your physician. Similarly, if there is pain, blood in the stool, or unexplained weight loss, please seek medical attention.
Small Changes, Big Impact
Fiber has so many health benefits, ranging from digestion to weight management to heart health. The key is starting with small, sustainable changes—like adding a serving of fruit to breakfast or incorporating an extra vegetable at lunch and dinner.
If you’ve been struggling with digestive discomfort, bloating, or chronic constipation and feel stuck on what to do next, you don’t have to figure it out alone. In my 6-Week 1:1 Concierge Nutrition Bootcamp, we’ll work together to create a personalized nutrition plan that fits your lifestyle—so you can feel better, have more energy, and improve your gut health for the long term.
Book a free nutrition discovery call to see if the program is the right fit for you!
DISCLAIMER: The information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.
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