Fiber is an important part of a healthy diet. However, most Americans don’t eat anywhere near the recommended 25 grams of fiber daily. In fact, most people take in just 10–15 grams of fiber per day.

What exactly is fiber?

Fiber, also known as roughage, is a type of carbohydrate found in plant foods that our bodies can’t digest. It passes through our gastrointestinal (GI) tract rather than getting digested.

There are two types of dietary fiber: soluble and insoluble. Both have important, yet unique benefits to our health. When you eat soluble fiber, it absorbs water and forms a gel inside your gastrointestinal tract. One benefit of soluble fiber is that it can slow the digestive process and help you feel fuller longer. Soluble fiber also helps control blood sugar in people with diabetes. It can also reduce LDL cholesterol by reducing its absorption into your blood. Oatmeal, chia seeds, nuts, blueberries, and lentils are all foods with a lot of soluble fiber.

Insoluble fiber is different from soluble fiber. It does not absorb water and has a more laxative effect. It increases the bulk of your stool, making it easier for waste to pass through your digestive system. Foods like apples, pears, kale, almonds, brown rice, and legumes are all high in insoluble fiber.

Fiber’s anti-inflammatory properties have been found to lower the risk of many different health conditions. These include heart disease, type 2 diabetes, obesity and inflammation. Fiber in your diet also helps improve insulin sensitivity and regulate nutrient absorption. This is why it can help keep you at a healthy weight.

Boosting your intake

Many people struggle to eat enough fiber each day. However, making a few small changes to your diet can help you get the fiber you need. Five servings of fiber a day is recommended.

One of the simplest ways to eat more fiber is to switch to whole grains. Brown rice, multigrain bread, and whole-wheat pasta are easy swaps that can make a difference. Another simple change is to swap out your fruit juice for a piece of fruit or a smoothie. While fruit juices can be a great source of vitamins, they often include added sugar and do not contain the same amount of fiber as whole fruits.

Other high-fiber foods to add to your diet include:

• Raw vegetables
• Oats
• Chia seeds
• Flax seeds
• Almonds or pistachios
• Lentils and chickpeas

The bottom line on fiber

Naturally-occurring fiber provides the most health benefits. So, focus on adding more fiber-rich whole foods to your diet. This should be a gradual process to let your digestive system adjust and avoid any pain, cramps, or bloating. Remember to drink plenty of water or other fluids to help the fiber be properly digested.

If you feel like you still need a little extra fiber, fiber supplements are an option. These can be especially helpful for people with constipation, diarrhea, or irritable bowel syndrome (IBS). Read the label closely to see how much fiber you get from the supplement.

Fiber is very important for your overall health. If you have questions or concerns about your diet and fiber intake, your healthcare provider can help develop a diet plan that works for you.