Eating enough fiber is essential for maintaining digestive health, managing blood sugar levels, and reducing the risk of chronic diseases. However, only 5% of the U.S. population is meeting their recommended daily fiber intake.
What is the Recommended Daily Fiber Intake?
- Men under 50 years of age: 38 grams per day
- Men over 50 years of age: 30 grams per day
- Women under 50 years of age: 25 grams per day
- Women over 50 years of age: 21 grams per day
What Are The Two Types of Fiber?
Our bodies need two types of fiber, and both are equally important for proper function in our bodies. They are called soluble and insoluble fiber, named after their solubility in water. Soluble fiber dissolves in water and aids in digestion. Meanwhile, insoluble fiber does not break down in water and is indigestible for our bodies. Here is a brief description of their activities in the body:
Soluble Fiber
- Absorbs water and forms a gel that slows down digestion, making you feel fuller longer
- Helps lower cholesterol levels improving overall blood flow and reducing the risk of heart disease
- Stabilizes blood sugar levels leading to more consistent and sustained energy throughout the day
Insoluble Fiber
- Passes through the digestive tract unchanged supporting beneficial gut bacteria
- Adds bulk to stool helping to prevent constipation
Simple Ways to Boost Your Daily Fiber Intake
- Keep the Skin On: Whenever possible leave the skin on fruits and vegetables. Things like apples and potatoes with the skin are great ways to increase your fiber intake.
- Add More Beans: Incorporate more beans into your meals. They are a fantastic source of fiber.
- Choose Whole Grains: Include more whole grains such as whole wheat pasta, oatmeal, and whole wheat bread.
- Add In Extra Veggies: Vegetables are great sources of fiber, and throwing an extra serving on your plate or adding them into smoothies are great ways in increase your fiber.
15 Fiber-Rich Food Sources
There may be fiber in more food sources than you know! Here is a great list of several fiber rich food sources.
- Chia Seeds: These tiny seeds are high in soluble fiber, making them a great addition to smoothies, yogurt, or oatmeal to help slow digestion.
- Lentils: Packed with both soluble and insoluble fiber. Lentils are excellent in soups, stews, and salads, contributing to heart health and digestive regularity.
- Black Beans: Rich in fiber and protein, black beans are versatile in salads, soups, or as a side dish, promoting satiety and blood sugar management.
- Avocado: This creamy fruit contains both soluble and insoluble fiber. They are perfect for salads, sandwiches, or as a spread, supporting healthy cholesterol levels.
- Broccoli: High in fiber and low in calories, broccoli can be steamed, roasted, or added to casseroles to boost your fiber intake.
- Apples: Particularly high in fiber when eaten with the skin. Apples are great raw, in salads, or baked for a heart-healthy snack.
- Quinoa: A complete protein with high fiber content, quinoa is great as a side dish or in salads, aiding digestion and providing sustained energy.
- Oats: Rich in soluble fiber, oats are ideal for breakfast as oatmeal or in baked goods, helping to lower cholesterol levels.
- Almonds: High in fiber and healthy fats. Almonds are a perfect snack or addition to salads and yogurt, supporting heart health.
- Sweet Potatoes: These are high in fiber, especially with the skin on. Sweet potatoes are versatile for baking, roasting, or mashing, aiding digestive health.
- Pears: Providing a good amount of fiber with the skin on. Pears are delicious raw or baked, contributing to digestive regularity.
- Carrots: A great source of fiber, especially when raw. Carrots can be eaten as a snack or added to salads and soups to support gut health.
- Raspberries: Extremely high in fiber relative to their size. Raspberries are perfect in smoothies, yogurt, or as a snack, promoting digestive health.
- Chickpeas: An excellent source of fiber. Chickpeas can be used in hummus, salads, or soups, helping to maintain healthy cholesterol levels.
- Brussels Sprouts: High in fiber and vitamins. Brussels sprouts can be roasted, steamed, or sautéed to support digestive and overall health.
Looking for great recipe with plenty of fiber? Try my Kale Roasted Sweet Potato And Black Bean Wrap.
Krystal Dunham, MS, RDN, LD, is an award-winning licensed and registered dietitian nutritionist based in Tulsa. A former NCAA Division II soccer player for Southwestern Oklahoma State University (Go Dawgs!), Krystal’s journey in nutrition has been both dynamic and impactful. She earned her Master’s in Nutrition and Food Science from The University of Central Oklahoma while completing her Dietetic Internship. A Returned Peace Corps Volunteer, Krystal brings a global perspective to her practice. She specializes in helping individuals heal their relationship with food while managing chronic health conditions, offering compassionate and evidence-based support.