All About Fiber: The Nutrient Most People Forget
(And Why It Matters More Than You Think)
TL;DR
Fiber is one of the most overlooked nutrients, yet it plays a major role in digestion, blood sugar control, heart health, and feeling full. Most people need 25–38 g of fiber per day, but fall short because they don’t think about it. Fiber comes in two main types: soluble fiber, which slows digestion and supports blood sugar and cholesterol, and insoluble fiber, which supports regular digestion. Focus on adding fiber gradually from whole foods like fruits, vegetables, whole grains, beans, nuts, and seeds, and pair it with adequate water for best results.
When people think about nutrition, they usually focus on calories, protein, sugar, or carbs. Fiber rarely makes the list, even though it plays a major role in digestion, blood sugar balance, heart health, and feeling satisfied after meals.
In fact, fiber is one of the most commonly under-consumed nutrients, not because people don’t care about their health, but because it’s often overlooked and misunderstood.
Let’s change that.
What Is Fiber?
Fiber is a type of carbohydrate found in plant foods that your body can’t fully digest. Instead of being broken down and absorbed like other carbs, fiber moves through your digestive system, where it supports gut health and helps regulate how quickly food is digested.
Because of this, fiber has powerful effects on:
Digestion and regularity
Blood sugar stability
Cholesterol levels
Fullness and appetite control
Even though it doesn’t get much attention, fiber quietly supports many of the goals people care about most.
Why Fiber Is So Often Forgotten
Fiber doesn’t have the same marketing hype as protein or supplements, and it isn’t something most people were taught to pay attention to growing up.
Many people:
Track calories or macros but never look at fiber
Focus on “healthy” foods that are actually low in fiber
Assume fiber only comes from salads or raw vegetables
Don’t realize how little fiber they’re actually eating
As a result, most adults get about half (!!!!) of the recommended daily intake without realizing it.
Why Fiber Is So Important
Getting enough fiber supports:
Healthy digestion and regular bowel movements
More stable blood sugar and energy levels
Heart health and cholesterol management
A healthy gut microbiome
Feeling fuller for longer, which helps with weight management
Low fiber intake is linked to constipation, energy crashes, cravings, and difficulty feeling satisfied after meals even when calories are appropriate. I see a lot of my clients become more satiated at meals when they include more fibrous foods.
How Much Fiber Do You Need?
General daily guidelines:
Women: 25–30 grams per day
Men: 30–38 grams per day
Most people currently get 10–15 grams per day.
That’s why increasing fiber should be done gradually. Aiming to add 5–10 grams at a time is far more comfortable and sustainable than trying to hit the full goal overnight. This is VERY important, or you could end up with some tummy upset.
The Different Types of Fiber (Simple Explanation)
You don’t need to track fiber types, but understanding the difference helps explain why fiber feels so beneficial.
Soluble Fiber
Soluble fiber dissolves in water and forms a gel-like substance in the gut. This slows digestion and helps regulate how quickly sugar enters the bloodstream.
It helps with:
Blood sugar control
Cholesterol management
Feeling fuller longer
Found in:
Oats
Chia seeds
Flaxseed
Beans and lentils
Apples and citrus fruits (pro tip: leave the skin on your fruits and veggies for more fiber!)
Insoluble Fiber
Insoluble fiber does not dissolve in water. Instead, it adds bulk to stool and helps food move through the digestive tract more efficiently.
It helps with:
Digestive regularity
Preventing constipation
Found in:
Vegetables
Whole grains
Nuts and seeds
Leafy greens
The Key Takeaway on Fiber Types
You don’t need to choose one or the other. You need both.
Eating a variety of plant foods naturally provides a mix of soluble and insoluble fiber, which is why diversity matters more than perfection.
High-Fiber Foods to Know
Fiber-rich foods don’t have to be complicated or boring.
Fruits:
Raspberries (8 g per cup) One of my favorited because it has the most per quantity!
Pears (5–6 g per pear)
Apples (4–5 g per apple)
Blueberries (4 g per cup)
Vegetables:
(fiber varies by cooking method, but these are solid averages)
Broccoli (~5 g per 1 cup cooked)
Brussels sprouts (~4–5 g per 1 cup cooked)
Carrots (~3–4 g per 1 cup cooked)
Sweet potatoes (with skin, ~4 g per medium)
Most non-starchy vegetables provide 2–5 g of fiber per cup.
Grains & Starches:
Oats (~4 g per ½ cup dry, about 1 cup cooked)
Quinoa (~5 g per 1 cup cooked)
Brown rice (~3–4 g per 1 cup cooked)
Whole-grain bread and wraps (~3–5 g per slice, not my first choice when it comes to fiber, but decent)
Choosing whole grains over refined grains can double or triple fiber intake.
Beans, Nuts & Seeds:
Lentils (~7–8 g per ½ cup cooked)
Black beans (~7–8 g per ½ cup cooked)
Chickpeas (~6–7 g per ½ cup cooked)
Chia seeds (~10 g per 2 Tbsp)
Almonds (~3–4 g per small handful or 1 oz)
Beans and seeds are some of the most efficient ways to boost fiber quickly.
Easy Ways to Add Fiber (Without Overthinking It)
You don’t need a complete diet overhaul to improve fiber intake.
Add berries or chia seeds to yogurt or smoothies
Choose whole-grain bread instead of white
Add beans or lentils to bowls, soups, or tacos
Include a vegetable at lunch and dinner
Aim for 1–2 fiber-rich foods per meal
Small changes add up quickly.
Fiber + Water Matter Together 💧
Increasing fiber without enough water can cause bloating or constipation.
If you’re increasing fiber:
Drink water consistently throughout the day
Aim for at least 8 cups daily, much more if active and sweating
Fiber works best when hydration supports it!
Common Fiber Mistakes
Increasing fiber too quickly
Relying only on supplements instead of food (this is a big one I see often)
Skipping water
Assuming fiber only comes from salads
Cooked vegetables, oats, beans, and fruit all count. Fiber does not have to mean discomfort and eating foods you don’t like.
Final Takeaway
Fiber is one of the most overlooked nutrients, yet it supports digestion, blood sugar, heart health, and fullness in a powerful way.
You don’t need to be perfect, you just need to be intentional.
Add fiber gradually, drink your water, and focus on consistency over extremes. Let me know in the comments if you have any fiber questions!
