Fiber is found in plant foods like fruits, vegetables, and grains. Fiber helps your digestive system work well and supports a healthy heart. It also helps your body stay balanced and can keep you feeling full longer. Eating enough fiber each day is an easy way to support your overall health.
How Fiber Helps Your Digestive System
Your digestive system helps break down food so your body can use it. Fiber plays a big part in keeping this system healthy.
• Helps you go to the bathroom — Fiber adds bulk to your stool. This makes it easier to pass and helps prevent constipation. The National Institutes of Health (NIH) explains that fiber helps keep bowel movements regular.
• Supports good bacteria — Some types of fiber feed the “good” bacteria in your gut. These bacteria help protect your body and keep your stomach feeling good.
• Helps you feel full — Fiber slows down how fast food moves through your body. This helps you feel full longer, so you may eat less. Foods high in fiber can also support healthy eating, according to the Centers for Disease Control and Prevention (CDC).
When your digestive system works well, you may feel more comfortable and have more energy during the day.
How Fiber Helps Your Heart
Fiber is also good for your heart. It helps your body in simple but important ways.
• Lowers bad cholesterol — Some fiber, called soluble fiber, can help lower LDL, also known as “bad” cholesterol. The American Heart Association (AHA) states that soluble fiber can help reduce cholesterol and support heart health.
• Keeps blood sugar steady — Fiber slows down how fast sugar enters your blood. This helps prevent sudden spikes and drops in blood sugar.
• Helps you stay at a healthy weight — Because fiber helps you feel full, it may help you avoid overeating. Maintaining a healthy weight is important for heart health. Eating enough fiber each day can help lower your risk of heart disease.
Foods That Are High in Fiber
Fiber is easy to find in many foods you may already eat. Here are some good choices:
- Fruits like apples, bananas, berries, and pears
- Vegetables like carrots, broccoli, spinach, and peas
- Whole grains like oatmeal, brown rice, and whole-wheat bread
- Beans such as black beans, lentils, and chickpeas
- Nuts and seeds like almonds, peanuts, and sunflower seeds
The U.S. Department of Agriculture (USDA) recommends eating a mix of these foods to help you get enough fiber each day. Try to add these foods to your meals and snacks. For example, you can eat fruit with breakfast, add vegetables to lunch, or choose whole-grain bread instead of white bread.
How Much Fiber Do You Need?
According to the National Institutes of Health (NIH), most kids and adults need about 20 to 30 grams of fiber each day. Many people do not get enough fiber in their diet. The good news is that it is easy to add more fiber by making small changes. You can start by eating more fruits and vegetables or choosing whole grains instead of processed foods. It is also important to drink enough water when you eat more fiber because water helps fiber move through your body and do its job.
Visit Clinicas
Fiber is important for your health, and the Health Education team at Clinicas del Camino Real, Inc. is here to help. They can teach you easy ways to add more fiber to your meals and build healthy habits. They are also available to answer your questions and support you along the way. Small changes, like eating more fruits, vegetables, and whole grains, can make a big difference over time.