Everything You Need to Know About Fiber: What It Is, Why It Matters, and How to Get Enough
Lately, I've noticed a pattern in my sessions with clients…
A client comes in feeling defeated because they're struggling with energy crashes, dealing with chaotic blood sugars, constantly hungry, complaining of constipation (or the opposite!), or wondering why they never feel dang satisfied after a meal.
When we start looking at what they're eating throughout the day, one thing often stands out: there just isn’t enough fiber. The funny thing is that most people aren't intentionally avoiding fiber. Many simply aren't sure what fiber is, where to find it, or how much they actually need.
And when we look at numbers at large, about 90% of women and 97% of men are not meeting their fiber needs.1 Based on these stats, there’s a good chance you’re in this group not getting enough fiber - so, let’s fix that!
The general rule of thumb for fiber is to aim for 25 grams for women and 38 grams for men of fiber per day. This breaks down to about 5-10g of fiber in a meal or snack, depending on how many times you’re eating per day!
If you're dealing with constipation, feeling hungry all the time, blood sugar issues, insulin resistance, cholesterol concerns, weight concerns, or just wondering why your meals never seem satisfying, fiber may be what’s missing.
First Things First: What Even Is Fiber?
Fiber is a type of carbohydrate found in plant foods that your body can't fully digest, which is actually a good thing!
Instead of being broken down and absorbed like other nutrients, fiber travels through your digestive system doing all kinds of important behind-the-scenes work. Think of it as the multitasker of the nutrition world, from helping support digestion and gut health to balancing blood sugars to ridding your body of bad cholesterol, and even keeping you feeling fuller for longer.
What Are High Fiber Foods?
If you're trying to eat more fiber, focus on adding plant-based foods. Some excellent sources of fiber from different food groups include:
Fruits
Raspberries
Pears
Apples
Oranges
Blackberries
Vegetables
Broccoli
Brussels sprouts
Carrots
Sweet potatoes
Green peas
Whole Grains
Oatmeal
Whole wheat bread
Brown rice
Quinoa
Popcorn
Beans and Legumes
Black beans
Chickpeas
Lentils
Kidney beans
Split peas
Nuts and Seeds
Chia seeds
Flax seeds
Almonds
Pistachios
Pumpkin seeds
Want to know how many grams of fiber are in your favorite foods? Check out this resource here!
Soluble vs. Insoluble Fiber: What's the Difference?
You may have heard people talk about soluble and insoluble fiber. The truth is that both are important, and most plant foods contain a mix of both. But these types of fibers each have slightly different roles in what they do and how they help us.
Soluble Fiber
Soluble fiber mixes with water in your body and turns into a gel, kind of like when you make overnight oats and the oats absorb all of the liquid! This helps slow digestion down and keeps things steady in your gut.
Benefits of soluble fiber include:
Helps lower LDL (the “bad”) cholesterol
Supports blood sugar control
Increases fullness after meals
Feeds our gut microbiome (i.e., gives the healthy bacteria in our tummy something good to eat!)2
Foods rich in soluble fiber include:
Grains: oats, barley
Fruits: apples, bananas, avocados
Vegetables: artichokes, broccoli, brussels sprouts, carrots, sweet potatoes
Chia seeds and flax seeds
Beans and lentils
Insoluble Fiber
Insoluble fiber does not dissolve in water and stays mostly intact as it moves through your digestive system, helping keep things moving. Corn is a great example of how insoluble fiber stays intact. Since its outer structure isn’t fully broken down, you may even notice parts of it in your stool that look similar to how you ate it (gross, but you get the picture… literally)!
Benefits of insoluble fiber include:
Supports regular bowel movements
Helps prevent constipation
Promotes healthy digestion and stool bulk2
Foods rich in insoluble fiber include:
Whole wheat and whole grain products
Bran cereals
Nuts and seeds
Fruit and vegetable skins
Corn and popcorn
Think of it this way: Soluble fiber forms a gel-like “slow things down” effect in your digestive system, while insoluble fiber helps keep everything moving along. Together, they make a great team for a happy, healthy gut.
High-Fiber Snack Ideas
One of the easiest ways to boost fiber intake is through snacks. Here are the most common high fiber snacks I recommend:
Apple slices with peanut butter
Greek yogurt topped with berries and chia seeds
Chia seed pudding with raspberries
Hummus with veggies
Roasted chickpeas
Trail mix with nuts and dried fruit
Avocado toast on whole-grain bread
Popcorn and a handful of almonds
These options provide fiber while also helping keep you satisfied between meals. Snag salty or sweet depending on what you’re craving!
High-Fiber Meal Ideas
Need some practical meal inspiration? I gotchu!!
Breakfast
Oatmeal topped with granola, berries, walnuts, and chia seeds
Avocado toast made with whole-grain bread and topped with eggs and/or tomatoes
Smoothie with fruit, spinach, chia seeds, nut butter, and milk of your choice
Lunch & Dinner
Turkey sandwich on whole-grain bread with a side of fruit
Lentil soup and a mixed greens side salad
Grain bowl with quinoa, roasted vegetables, and chickpeas
Tacos with black beans, avocado, and fajita vegetables
Salmon with roasted brussels sprouts and brown rice
Stir fry with vegetables, edamame, and whole grain noodles
Common Fiber Mistakes
Going From 0 to 100: If your current diet is low in fiber, adding a huge amount overnight can leave you feeling bloated and uncomfortable. Instead, it is best practice to increase fiber gradually. Generally, I’ll increase my client’s fiber intake at a rate of 5 grams per week or add one additional high fiber food per day.
Forgetting to Increase Water: Fiber and hydration work together. As you increase fiber intake, make sure you're drinking enough fluids throughout the day. Otherwise, you may find yourself with bloating, gas, and constipation - not fun!
Relying Only on Supplements: Fiber supplements can be helpful for some people, but whole foods provide vitamins, minerals, antioxidants, and other nutrients that supplements don't.
The Bottom Line on Fiber
When it comes to fiber, you don't need a perfect meal plan or an expensive supplement. Most people can improve their fiber intake by eating more fruits, vegetables, whole grains, beans, nuts, and seeds.
If your current intake is low, focus on adding one fiber-rich food per day each week, and build from there. Small, sustainable changes often lead to the biggest long-term results.
If you would benefit from personalized nutrition guidance from a weight-inclusive and intuitive eating lens, let’s talk more! Schedule nutrition counseling covered by your insurance today with Maggy The Dietitian.
Resources
U.S. Department of Agriculture, U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. U.S. Department of Agriculture; 2020. Accessed June 18, 2026. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015;115(11):1861-1870. doi:10.1016/j.jand.2015.09.003