Why Fiber is so Important (and how to Get More Fiber Without Trying Too Hard)

Erika Rawes
4 days ago
3 min read

Updated: 3 days ago

You’ve probably heard that fiber helps you go to the bathroom. And yeah—it does. But that’s just the start.

Fiber also helps:

Control blood sugar
Lower cholesterol
Reduce appetite
Support gut health
Lower your risk of heart disease, type 2 diabetes, and colon cancer

The problem? Almost no one gets enough, and almost everyone needs to get more fiber in their diet.

Let’s fix that—without tracking grams, taking chalky powders, or pretending you love bran muffins.

What Is Fiber, Exactly?

Fiber is a type of carbohydrate that your body can’t fully digest. But that’s a good thing. It passes through your digestive system, helping to regulate everything from bowel movements to blood sugar.

There are two main types:

• Soluble fiber dissolves in water and forms a gel-like substance. It helps lower inflammation, cholesterol, and helps to manage blood sugar.

• Insoluble fiber adds bulk to your stool and helps prevent constipation. It can also be helpful for insulin resistance in people with diabetes.

According to the Mayo Clinic, both types are important—and most high-fiber foods contain a mix of both.

How Much Fiber Do You Actually Need?

The recommended daily intake:

Women	25 grams
Men	31 grams
50+ (Men/Women)	28g / 22g

Source: Cleveland Clinic

But the average American gets just 10-15 grams per day.

What Happens If You Don’t Get Enough Fiber?

Low fiber intake is linked to:

Constipation
Blood sugar spikes and crashes
Higher cholesterol levels
Increased risk of heart disease, colon cancer, and type 2 diabetes

A 2019 study in The Lancet found that higher fiber intake was associated with lower mortality and lower incidence of major chronic diseases.

What Fiber Actually Does for Your Body

Fiber benefits your bodily systems in a number of ways. Here are a few.

Heart Health: Soluble fiber can help lower "bad" cholesterol.
Weight Management: Fiber helps you feel full longer, reducing overeating.
Digestive Regularity: Insoluble fiber keeps things moving.
Blood Sugar Control: Fiber slows the absorption of sugar, improving blood sugar stability.
Gut Health: Fiber feeds the good bacteria in your digestive tract, promoting a healthier microbiome.

High-Fiber Foods (No Supplements Required)

Best Whole Food Sources:

Lentils (1 cup cooked)	15g
Chia seeds (2 tbsp)	10g
Raspberries (1 cup)	8g
Black beans (1 cup)	15g
Oats (1 cup raw)	4g
Avocado (1 medium)	13g
Pear (1 medium)	6g
Broccoli (1 cup)	2.4g
Quinoa (1 cup cooked)	5g
Sweet potato (1 medium, skin on)	4g

Easy Ways to Get More Fiber (Without Changing Your Whole Life)

Add into your diet instead of subtracting:

Add chia seeds or flax to your oatmeal, smoothies, or yogurt
Toss beans into soups, tacos, or pasta dishes
Choose whole fruit instead of juice
Mix half whole wheat pasta or rice into your usual dish
Try roasting chickpeas for a crunchy snack

Upgrade or swap your usual foods for higher fiber alternatives:

White bread → sprouted grain or 100% whole wheat
Crackers → high-fiber versions with seeds or legumes
Breakfast cereal → look for no added sugar and at least 5g fiber per serving

Hydrate!

When you increase fiber, drink more water. It helps fiber do its job without causing bloating or discomfort.

What About Fiber Supplements?

They can help in a pinch—but real food is better. Why?

Supplements have the following disadvantages over real, whole foods:

Lack the full nutrient package (phytonutrients, antioxidants)
May cause gas or bloating if overused
Don’t feed your gut bacteria as well as whole plant foods

The Cleveland Clinic recommends starting with food and using supplements only when needed.

Final Thoughts: Fiber Isn’t Sexy, But It Works

Fiber won’t get flashy headlines or viral TikToks—but it’s one of the most underrated tools in nutrition.

If you want:

Better digestion
More stable blood sugar
Reduced risk of major diseases
Easier weight control

…fiber is your friend.

Add it gradually. Keep it simple. And hydrate like you mean it.