Fiber is one of those nutrition words that you hear everywhere, but what is fiber? Maybe you’ve heard that it’s “good for digestion,” or that you should be eating more of it. Or maybe you see it mentioned on food labels, and you’re not sure why it matters. Here’s the good news – fiber supports way more than just your gut health, and it doesn’t have to be complicated.
Let’s break down four things your dietitian wants you to know about fiber:
Fiber Helps More Than Just Digestion
Fiber’s main claim to fame is digestion, but its benefits don’t stop there. Yes, fiber helps keep you regular in the bathroom, but also it does SO MUCH MORE. What else does fiber help with? So glad you asked!
Fiber is found naturally in plant-based foods, but your body can’t fully digest it.2 Not to worry – that’s exactly what we love about it! Think of fiber like a little broom inside your body. As it moves through your system, it’s also taking cholesterol with it. It sweeps out some of the cholesterol in your food, so your body doesn’t absorb all of it.2 Yay heart health!
Fiber also helps keep your blood sugar levels steady.3 When you eat foods with fiber, digestion takes longer, meaning sugar enters your blood stream little by little instead of all at once. That means fewer big blood sugar spikes and no sudden crashes afterward. The result? More even energy and better focus.
Everyone Needs a Different Amount of Fiber
It can be tempting to look for a “perfect” number when it comes to your daily fiber needs, but the truth is, there isn’t a one-size-fits-all recommendation. The average adult needs somewhere between 25 and 38 grams of fiber daily, but the true recommended intake depends on your body and your lifestyle.2
Things like your age, sex, physical activity level, overall diet, and health history can all influence how much fiber you need each day. Your doctor or registered dietitian can offer individualized guidance surrounding your fiber needs.
Fiber Comes from Everyday Foods
There’s no shortage of fiber supplements out there, but you don’t have to go running to the health food store to meet your daily fiber goals. In fact, fiber is found in many foods you’re probably already eating.
Good sources of fiber include:
- Fruits and vegetables (fresh, frozen, or even canned)
- Whole grains (such as rice, oats, and whole wheat bread)
- Legumes (beans and lentils)
- Nuts and seeds
The key is variety. Different foods provide different types of fiber, and they all help in their own way. Don’t stress about “perfect” fiber intake. Instead, focus on including different sources of fiber in your usual meals and snacks. Small additions, like adding a veggie or using whole grain bread, can add up over time.
More Fiber is Not Always Better
It may sound surprising, but more fiber isn’t always better – especially if you add too much too quickly. Eating large amounts of fiber in one sitting can leave you feeling uncomfortable (think bloating, gas, and stomach pain).
When increasing fiber intake, it’s often better to do it gradually. That might look like adding a new fiber-rich food to certain meals or snacks. The goal isn’t to eat as much fiber as possible, but rather to find the amount that meets your health needs and serves YOU best.
Key Takeaway
Fiber plays a quiet but important role in our health. From a happier gut to a healthier heart and better blood sugar balance, it supports your overall well-being. Everyone’s daily fiber needs are different, but don’t stress! Your registered dietitian can help you set realistic goals when it comes to fiber intake. And the best part? Fiber is found in many of the foods you’re probably already eating!
Learn more here about how Compass Group registered dietitians can help you.
References
- Veronese N, Gianfredi V, Solmi M, et al. The impact of dietary fiber consumption on human health: An umbrella review of evidence from 17,155,277 individuals. Clin Nutr. 2025;51:325-333. doi:10.1016/j.clnu.2025.06.021
- Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019;11(5):1155. Published 2019 May 23. doi:10.3390/nu11051155
- Nitzke D, Czermainski J, Rosa C, Coghetto C, Fernandes SA, Carteri RB. Increasing dietary fiber intake for type 2 diabetes mellitus management: A systematic review. World J Diabetes. 2024;15(5):1001-1010. doi:10.4239/wjd.v15.i5.1001