5 reasons to eat more fiber

With nicknames like “roughage” and “bulk,” fiber might not sound exciting — but don’t underestimate its power. “Few terms in the nutrition world sound less sexy,” says registered dietitian Lauren Slayton, M.S., R.D., “but the benefits of fiber are about as valuable as you can get.” Yet fiber is one of the most underconsumed nutrients in the U.S. Here’s why you should make it a priority.

Fiber is a type of carbohydrate, but unlike sugars and starches, your body can’t digest it. Instead, it moves through your digestive system, helping with everything from blood sugar regulation to gut health. Fiber is only found in plant foods — think fruits, vegetables, legumes, and whole grains — not in meat, dairy, or eggs. It comes in two types:

• Soluble fiber, found in oats, beans, and lentils, dissolves in water and slows digestion.
  
  

• Insoluble fiber, found in whole grains, nuts, and many veggies, helps food pass more quickly through the stomach and intestines while adding bulk to stool.

Learn more about easy ways to eat more vegetables

Large studies have shown that adults who consistently meet or exceed their daily fiber targets are 20-30% less likely to develop type 2 diabetes over time. That could be because insoluble fiber may improve insulin sensitivity, a major risk factor for type 2 diabetes. Fiber can also be helpful for people already living with the condition, since it’s helpful in regulating blood sugar levels.

A high-fiber diet can improve cholesterol numbers. Soluble fiber in particular appears to play a key role in decreasing levels of low-density lipoprotein (LDL or “bad”) cholesterol. With a spongelike effect, the fiber soaks up excess LDL in the gut and removes it from the body, helping to keep your arteries clear. What’s more, a high-fiber intake may support blood-pressure improvements in both healthy adults and those who are living with hypertension.

Some evidence suggests that fiber-rich diets may help protect against certain types of cancer. Research has found that women who consumed the highest amounts of fiber were 8% less likely to develop breast cancer than those who consumed the least.

Meanwhile, multiple studies have found that diets high in fiber — particularly the fiber found in fruit and whole cereal grains — are associated with a decreased likelihood of developing colon cancer. Fiber may promote cell turnover in that area of the large intestine, preventing cancer cells from proliferating, Slayton says.

Fiber is most famous for avoiding or alleviating constipation — it takes on water, so it helps form soft, bulky stools, and adds further bulk to sweep waste through the body’s plumbing. Also, probiotics (the healthy bacteria that live in the gut) feed off some kinds of fiber, producing short-chain fatty acids believed to play a role in immunity, inflammation control, and more.

By filling us up and supporting a sustained release of energy from food, fiber may make us less likely to have seconds at mealtime, for example, or experience major munchies at bedtime. Research shows that the more fiber people eat, the less weight they gain and the less their waist circumference grows over time.

Getting more fiber is great — just make sure you don't dial up your intake all at once, as this could cause some gastrointestinal discomfort. Instead, go slow and steady, adding more fiber from sources such as lentils, Brussels sprouts, skin-on sweet potato, broccoli, apples, and chickpeas.

Fiber supplements can help fill in nutritional gaps, but they don’t offer the full package of benefits that whole foods do, like antioxidants, vitamins, and water content that support overall health.

Aim for a minimum of 25 grams of fiber per day (you can see your stats by logging what you eat in the WW app) through a variety of fruits, vegetables, nuts, seeds, legumes, and whole grains.

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