Why eating dietary fiber foods matter (and what to do about it)

Some foods give lasting energy, while others may lead to a midday crash. Starting the morning with coffee and a sweet treat might lead to feeling hungry or tired soon after. Meanwhile, a bowl of oatmeal can help someone stay full and energized for an extended period of time.

The key difference is fiber. Choosing meals with higher dietary fiber can have a big impact on how the body feels throughout the day. Below are reasons why fiber is important, how much is recommended and ways to add fiber into each meal.

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What is fiber?

Fiber is a kind of carbohydrate referred to as dietary fiber when it is eaten. Unlike other carbohydrates, fiber isn't fully digested by the body. Instead, it adds bulk to meals and helps people feel full longer. It's found in foods such as fruits, vegetables, whole grains and legumes.

Usually, carbohydrates get digested into smaller sugars when people eat them. Since fiber is more complex, it passes through the small intestine, undigested. Some dietary fiber helps slow digestion and keeps people feeling satisfied for a longer time. Two main types of fiber are essential for a balanced diet:

• Soluble fiber blends with water in the stomach to form a gel-like substance. This slows digestion and can help ease constipation by helping food move smoothly through the gut.
• Insoluble fiber doesn’t dissolve in water. It stays together as it moves through the system and adds bulk to stools, which helps speed things along and prevent constipation.

Another fiber-like nutrient is resistant starch. Starch isn't labeled as a type of fiber, but it somewhat behaves like one because it is digested slowly. It's found in small amounts in foods like unripe bananas, cooked and cooled potatoes and whole grains.

Benefits of dietary fiber

Fiber offers many health benefits:

• Helps manage blood sugar. Fiber slows down how quickly sugar enters the bloodstream. This helps keep blood sugar levels steady and lowers the chance of insulin spikes. That’s important for lowering the risk of diabetes.
• Helps with weight management. Foods rich in fiber take longer to digest so they help people feel full for a longer period of time.
• Lowers bowel cancer risk. When fiber is broken down in the gut, it produces compounds that may help protect the colon.
• May lower breast cancer risk. Research shows that eating more fiber early in life might lower a woman’s risk.
• Supports heart health. Certain types of fiber may help lower cholesterol levels by attaching to bile acids, which come from cholesterol, to help digest fat. The body then gets rid of those acids. This may help lower the risk of heart disease and heart attacks. Apples, pears and citrus fruits also have a special fiber called pectin that may work similarly.
• Supports healthier digestion. Fiber can help prevent constipation, hemorrhoids or irritated skin. It can also lower the risk of diverticular disease, which happens when small pouches in the colon become swollen or infected.

Daily fiber recommendations

Below is a general guide for how much fiber different age groups should aim for each day. While it is recommended that adults have 14 grams of fiber for each 1,000 calories they consume, people should consult with a health care provider or dietitian to learn about their specific dietary needs.

Ways to include fiber-rich foods in a healthy diet

Most Americans eat about 7 grams of fiber per 1,000 calories. But this depends on their personal dietary needs. Here are some simple, fiber-rich ideas for each part of the day.

Adding fiber-rich foods to breakfast

Mornings offer a great opportunity to start the day with fiber:

• Whole grain cereals and oatmeal can be a good source of fiber and energy.
• Fruits like raspberries, blackberries, kiwi or apples (with the skin) can be used to top off breakfasts for extra fiber.
• Seeds such as chia or flaxseed can be stirred into yogurt, smoothies or used to make chia pudding.
• Avocados can make a creamier texture to smoothies. Adding ingredients like oats or shredded coconut can add more grams of fiber.
• For a savory breakfast, people can consider scrambled eggs with sautéed spinach or breakfast burritos made with whole wheat tortillas.

Adding dietary fiber foods to lunch

Midday meals can be improved with fiber-rich sides and ingredients:

• Vegetables like roasted sweet potatoes, carrots, artichokes or steamed Brussels sprouts.
• Kidney beans or chickpeas can be added to salads.
• Soups and chili can be made more fiber-rich by swapping in lentils. People can also consider adding oat bran or wheat germ to homemade soups.
• Whole-grain bread is a more fiber-dense choice for sandwiches than white bread.

Adding high-fiber foods to dinner

Dinner can be another opportunity to include whole grains and vegetables:

• Dishes made with brown rice, barley or bulgur offer more fiber than those made with white rice.
• Whole wheat pasta or spiralized vegetable noodles are good options.

Choosing high-fiber snacks

Fiber can also be found in lighter snacks and treats:

• Dried fruits, like raisins or apricots, are sources of fiber.
• Roasted pumpkin seeds are sources of fiber and protein.
• Air-baked popcorn can be a whole-grain snack option.
• Whole-grain crackers or snack bars made with oats, seeds or bran. They can contain more fiber than traditional processed snacks.
• Fresh vegetables can be dipped in hummus, combining fiber and healthy fats for a nutritious snack.

More dietary fiber options

These small additions can support fiber intake across all meals of the day:

• Oat bran or wheat germ can be sprinkled over cereal, yogurt, soups or salads.
• Recipes that call for flour may benefit from using whole wheat flour.
• At least five servings of fruits and vegetables daily can support fiber goals. Use fresh fruits and veggies as well as canned or frozen goods since they typically contain around the same amount of fiber.
• Whole grains are an option, as nothing has been added or taken away from whole grains by processing. However, enriched or fortified grains may include more nutrients than whole grains.
• Some people might also use fiber pills. It is recommended to speak to a health care provider before taking new vitamins and supplements.
• Note: Going from a low-fiber diet to a high-fiber diet quickly may cause bloating or gas symptoms. So, gradually increasing fiber intake is recommended to help people adjust.

Consideraciones clave

Adding more dietary fiber to meals can have lasting health benefits. Small changes can make a big difference to overall health over time. Healthy eating includes choosing whole foods and being mindful of ingredients. With the right balance, fiber can help support the digestive system and a better quality of life.

Estas declaraciones no han sido evaluadas por la Administración de Medicamentos y Alimentos. Estos productos no están hechos para diagnosticar, tratar, curar ni prevenir ninguna enfermedad.

Este contenido es solo para fines informativos y no constituye un asesoramiento médico. Consult your health care provider before taking any vitamins or supplements and prior to beginning or changing any health care practices.