Fiber is the part of plant foods your body cannot fully digest, and that is exactly why it is so helpful. It feeds healthy gut bacteria, supports regular digestion, helps keep blood sugar steady, and keeps you feeling full.
Two Types of Fiber
- Soluble fiber dissolves in water to form a gel. It can help lower cholesterol and slow the absorption of sugar. Found in oats, beans, lentils, apples and chia seeds.
- Insoluble fiber adds bulk and helps food move through your digestive system. Found in whole grains, nuts, and the skins of fruits and vegetables.
How Much Do You Need?
General guidelines suggest roughly 25 grams per day for women and 38 grams for men, but most people get far less.
Top High-Fiber Foods
- Lentils and beans
- Chia seeds and ground flaxseed
- Raspberries, pears and apples (with skin)
- Oats and barley
- Avocado
- Broccoli, Brussels sprouts and artichokes
- Whole-wheat pasta and brown rice
- Almonds and pistachios
How to Increase Fiber Comfortably
- Add fiber gradually over a few weeks to avoid bloating.
- Drink plenty of water, since fiber works best with fluid.
- Choose whole fruit over juice.
- Swap white bread and rice for whole-grain versions.
- Add beans or lentils to soups, salads and sauces.
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