Fiber: A Simple Guide for Better Digestive Health
Fiber is a type of carbohydrate found in plant foods that helps keep your digestive system healthy, supports heart health, and can help you feel full longer.
Most adults do not get enough fiber each day — but small changes can make a big difference.
Why Fiber Matters
Fiber helps your body by:
- Supporting regular bowel movements
- Reducing constipation
- Helping manage blood sugar levels
- Supporting heart and cholesterol health
- Promoting fullness and weight management
Types of Fiber
Soluble Fiber
- Forms a gel in the gut
- Helps lower cholesterol and manage blood sugar
Found in: oats, beans, lentils, apples, citrus fruits
Insoluble Fiber
- Adds bulk to stool
- Helps food move through the digestive tract
Found in: whole grains, vegetables, nuts, seeds
High-Fiber Foods to Include Often
High in Fiber
- Beans and lentils
- Chickpeas and split peas
- Raspberries and blackberries
- Artichokes
Good Everyday Fiber Sources
- Oats and oat bran
- Whole-grain bread or cereal
- Apples or pears (with skin)
- Broccoli, carrots, Brussels sprouts
- Nuts and seeds
How Much Fiber Do You Need?
General daily goals:
- Women: ~21-25 grams per day
- Men: ~30-38 grams per day
Your provider may recommend more or less depending on your health and age.
Easy Ways to Add More Fiber (Without Upset Stomachs)
- Add fiber gradually over several days
- Drink plenty of fluids
- Choose whole fruit instead of juice
- Use beans or lentils in soups, salads, or casseroles
- Swap white bread or rice for whole-grain versions
- Add vegetables to meals you already enjoy
Fiber and Digestive Comfort
If you increase fiber too quickly, you may notice:
- Bloating
- Gas
- Cramping
👉 This can be considered ”normal” and usually improves as your body adjusts.
Tips:
- Increase fiber slowly
- Spread fiber throughout the day
- Drink water with meals and snacks
Fiber for Constipation
Fiber works best when paired with fluids and movement.
Helpful habits:
- Drink water regularly throughout the day
- Eat fruits and vegetables daily
- Include whole grains
- Stay physically active as able
If constipation continues, talk to your healthcare provider before using supplements or laxatives.
When to Talk to Your Provider
You should speak with your provider if:
- You have ongoing constipation or diarrhea
- You have IBS, diverticulosis, or other digestive conditions
- You are considering fiber supplements
- You’ve been told to follow a low-fiber diet temporarily
Quick Takeaways
- Fiber supports digestion, heart health, and fullness
- Most people need more fiber than they currently eat
- Increase fiber slowly and drink enough fluids
- Fruits, vegetables, whole grains, beans, nuts, and seeds all count
⚠️ Medical Disclaimer
The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.