top of page
Search

Fiber: A Healthy Gut and A Healthy Life

  • Jan 22
  • 3 min read

Updated: 20 hours ago

By: Bridget Gaier

Dietetic Intern

Michigan Department of Education


What is Fiber?

Fiber is a carbohydrate found in fruits, vegetables, whole grains, and legumes. The fiber part of these plants is not digestible and does not give you energy. However, it plays an important part in digestive and heart health when it travels through your gut. Plant foods are a great combination of digestible nutrients and indigestible fiber.

 

What does Fiber do for You?

When foods with fiber are eaten, the fiber acts as an important part of the digestive process. There are two main types of fiber, and they do separate things to help food move through your body.

  • The first type is soluble fiber which dissolves in water. After it dissolves in water, it forms a gel substance that slows down digestion.

  • The second type is insoluble fiber which does not dissolve in water. It adds more bulk to stool which helps you poop more often and prevent constipation.

  • Most fruits, vegetables, whole grains, and legumes have both types of fiber, but it is important to get a variety of foods in your diet.

 

Fiber and a Healthy Life:

Bowel health: Eating enough fiber is good for your digestive system because it prevents conditions like hemorrhoids and constipation. It is also linked with decreasing the chance of colon cancer. In addition, fiber is beneficial to the bacteria in your gut that act as immune protection to keep you healthy.

 

Cholesterol levels: Soluble fiber, as it moves through your digestive system, can help your body use cholesterol instead of store it. This lowers the cholesterol in your blood and decreases the risk of developing heart disease. High fiber diets may also help reduce inflammation and lower blood pressure to protect your heart.

 

Blood sugar: Soluble fiber also helps with blood sugar control. When it dissolves in water, it slows down digestion. This helps prevent blood sugar spikes and lowers the risk of type 2 diabetes.

 

            Healthy weight: Fruits and vegetables with fiber are very filling while being low in calories. A diet with lots of fiber can help you maintain an appropriate weight.

 

 

Where to Find Fiber?

  • Apples

  • Avocadoes

  • Bananas

  • Barley

  • Beans (black, pinto, kidney)

  • Cabbage

  • Carrots

  • Chickpeas

  • Oatmeal

  • Oranges

  • Strawberries

  • Whole-wheat flour

  • Wheat bran

  • Nuts

  • Beans

  • Cauliflower

  • Green beans

  • Quinoa

  • Seeds

  • Fruits with edible skins such as apples and pears

 

Recommended Daily Fiber:

            The recommended amount of fiber for adults and children is at least 25-35 grams per day. Most Americans only get about 15 grams per day. More fiber is linked to a lower risk for health conditions and there are some creative ways to up your fiber game.

 

Getting More Fiber in:

Here are a couple ways to eat more fiber. Get an early start by choosing high fiber breakfast foods like cereals with whole grains, bran, or fiber listed in the ingredients. Add fruit into the mix for a delicious, extra boost of fiber in your cereal. Switch out some of the regular flour for whole grain flour to baked goods for added fiber or include some oatmeal for some texture and soluble fiber. Whole fruit and raw vegetables are delicious snacks and a great way to get fiber. Add a dip to encourage kids to try new things. Another way is to blend vegetables into pasta sauces and to make whole fruit smoothies.

 

Extra Tips:

●      Increase fiber gradually over time. Too much fiber too quickly can result in bloating and discomfort.

●      Drink lots of water. Fiber works best when there is water to help it go through your digestive system.

●      Spread it out. All your fiber does not have to be eaten at one time. Add some fiber rich foods at every meal and throughout the day with snacks to meet your fiber goals.

 

Fiber is an essential part of a healthy diet because of the numerous health benefits. By adding more fruits, vegetables, whole grains, and legumes into your meals, you can be on your way to a healthy gut and a healthy life.

 

About the Author:

Bridget is an intern at MDE and is studying dietetics at Grand Valley State University. One of her favorite topics is fiber and all the very cool things it does for gut health.

 

References:

Mayo Clinic Staff. (2025, November 7) Dietary fiber: Essential for a healthy diet. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

UCLA Health. (2025, April 23). Soluble fiber: What it is and why you need it. UCLA Health. https://www.uclahealth.org/news/article/soluble-fiber-what-it-and-why-you-need-it

The Nutrition Source. (2022, April) Fiber. Harvard T. H. Chan School of Public Health. https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/ 

Cleveland Clinic. (2020, December 30) How Much Fiber Do Children Need? Cleveland Clinic. https://health.clevelandclinic.org/figuring-dietary-fiber-child-need

 
 
 

Comments

bottom of page