Fiber: The Unsung Hero of Digestive Health Most people don’t get enough fiber — and that’s a missed opportunity. Fiber supports digestion, stabilizes blood sugar, lowers cholesterol, and keeps you full longer.
Two Types of Fiber
- Soluble fiber: Dissolves in water and helps regulate blood sugar and cholesterol (found in oats, apples, beans).
- Insoluble fiber: Adds bulk to stool and helps things move through your digestive tract (found in whole grains, vegetables, nuts).
How Much Do You Need? Women should aim for 25g daily, and men around 38g. Yet most people only get about half that.
Simple Ways to Add More Fiber
- Start your day with oats or whole grain cereal
- Add beans or lentils to soups and salads
- Snack on fruits, nuts, or air-popped popcorn
- Choose whole grain bread, pasta, and rice over refined versions
- Include veggies at every meal — raw or cooked
Final Thoughts Adding fiber isn’t just about gut health — it’s a simple way to support your whole body. Increase it gradually, and drink plenty of water to help your digestive system adjust.