The Power of Fiber: The Underrated Nutrient Your Body Needs

Fiber is an essential nutrient, however did you know that on average, American adults only eat 10 to 15 grams of total fiber per day¹. While the recommended intake is 25-38 grams.

What is Dietary Fiber?

Dietary fiber is a type of carbohydrate found in plant food that the body cannot fully break down. Unlike fat, protein, and digestible carbohydrates (sugar and starches), which the body digests and absorbs, fiber passes through the stomach and small intestine without being digested.

There are two types of fiber; soluble and insoluble. Soluble fibers can dissolve in liquid turning into a gel-like substance. Soluble fiber helps lower cholesterol, improve glycemic control and delays gastric emptying, while insoluble fiber does not dissolve in water and it adds bulk to the stool, making it easier to pass and help with bowel regularity².

What are Fiber Health Benefits?

Lower Blood Cholesterol Levels

Soluble fiber lowers blood cholesterol. In the liver, cholesterol is used to make bile acid, bile acid helps break down dietary fat when consumed. Soluble fiber binds to bile acid in the gut and together are excreted from the body. Since there is less bile acid available, the liver will pull cholesterol from the blood to make new bile acid, thereby lowering blood cholesterol and improving heart health³.

Lower Blood Pressure

Dietary fiber lowers blood pressure by supporting the good bacteria in our gut (gut microbiota) stay healthy. This bacteria break down fiber and produce special substances called short-chain fatty acid, which lower blood pressure by relaxing blood vessels⁶. The YMCA Blood Pressure Self-Monitoring Program supports individuals in taking control of their heart health by tracking blood pressure and building healthy habits, including better nutrition and higher fiber intake.

Blood sugar control

When we eat carbohydrates such as bread, rice, fruit, or candy, the body breaks them down into glucose (sugar). This sugar enters the bloodstream and causes blood sugar levels to rise, sometimes very quickly. Fiber, slow this process by forming a gel that makes food move more slowly through the stomach and intestines. This helps sugar enter the blood more gradually, keeping blood sugar levels steadier instead of rising too quickly. The YMCA's Diabetes Prevention Program supports participants in learning how nutrition and daily habits—like eating more fiber—can help manage blood sugar and reduce the risk of developing diabetes.

Promote Regular Bowel Movement

Fiber, especially insoluble fiber, adds bulk to the stool while keeping it soft and helps waste move through the body. This makes pooping easier, faster, and more regular, keeping the digestive system healthy.

Satiety

Fiber helps you feel full for longer because it both absorbs water and slows digestion. Soluble fiber swells in the stomach as it absorbs water, increasing the volume of stomach contents and signaling fullness to the brain. At the same time, fiber slows the movement of food through the digestive system, keeping you satiated for an extended period and helping to prevent overeating.

Where Do I Find Fiber?

Fiber is mostly found in plant foods like fruits, vegetables, whole grains, beans, peas, lentils,  nuts, and seeds². The more natural and unprocessed a food is, the more fiber it usually contains. For example, a whole pear has more fiber than pear puree, and pear puree has more fiber than pear juice. Typically, the more refined or processed a food is, the lower its fiber content. Eating plant foods closer to their natural form is the best way to get enough fiber.

Some common foods that are high in fiber include the following:

How to increase fiber intake safely?

When you increase your fiber intake, it’s important to do it gradually and to drink plenty of water. Fiber needs water to move easily through your digestive system. If you eat more fiber than usual but don’t drink enough fluids, your stool can become hard and difficult to pass.

Interested in learning more?

The Gateway Region YMCA offers Nutrition Seminars & Services that can help you take the next step in your health journey. From personalized one-on-one nutrition counseling to engaging workshops and seminars, we offer practical tools and guidance to make healthy eating simple, realistic, and sustainable.