In our last post, we explored how plant-based foods can improve your health and reduce your environmental impact. One of the biggest anti-inflammatory and nutritional benefits of eating more plants? Fiber.
Fiber is essential for gut health, inflammation control, digestion, and blood sugar balance, but according to the 2020-2025 Dietary Guidelines for Americans, over 90% of adults don’t get enough fiber. In this post, we’ll take a closer look at why fiber matters, where to get it, and how to add more to your plate.
What Exactly Is Fiber?
Fiber is a type of carbohydrate found only in plant foods. But unlike other carbohydrates, your body can’t break it down. Most fiber passes through your digestive system and helps regulate everything from blood sugar to bowel movements. Best of all, some soluable fiber can be broken down by gut bacteria to help build a healthy gut.
There are two types:
- Soluble fiber dissolves in water and forms a gel-like substance that slows digestion. It helps reduce inflammation, lower cholesterol, stabilize blood sugar, increase fullness, and can manage loose stools by absorbing excess water. You’ll find it in oatmeal, beans, lentils, chia seeds, apples, bananas, and citrus fruits.
- Insoluble fiber adds bulk to stools and helps food move faster through your digestive system, supporting regular bowel movements and preventing constipation. It’s found in whole grains, nuts, seeds, cruciferous vegetables like broccoli and cauliflower, leafy greens, and the skins of fruits and vegetables.
Both are important, and many plant foods contain a mix of the two.
Soluble Fiber and Inflammation
Think of inflammation as your body’s alarm system—it kicks in when something’s wrong. Soluble fiber helps keep that system from going off all the time. Here’s how: the good bacteria in your gut feed on soluble fiber and use it to strengthen a protective layer along your gut lining. That layer acts like a shield, keeping germs and toxins from slipping through.
But when you’re not getting enough fiber, that shield starts to break down. This can lead to something called “leaky gut,” where unwanted stuff sneaks into your bloodstream and causes inflammation. Over time, this kind of inflammation has been linked to chronic diseases like IBD, Crohn’s, asthma, and even obesity.
How Much Do You Need?
Most adults don’t get enough fiber. The recommended daily intake is 38 grams for men and 25 for women, but the average adult consumes only 15 grams per day. That gap is linked to increased risks of heart disease, obesity, and digestive issues.
Easy Ways To Add More Fiber
Here are a few simple ways to boost your fiber intake:
- Include fruits and vegetables at every meal. Berries, pears, broccoli, and sweet potatoes are all great options.
- Choose whole grains like oatmeal, brown rice, quinoa, and sprouted grain bread instead of refined grains.
- Add seeds such as chia or flax to smoothies, oatmeal, or yogurt.
- Incorporate legumes like black beans, lentils, and chickpeas. Just one cup can add up to 15 grams of fiber.
As you increase your fiber intake, make sure to drink more water to support digestion and prevent discomfort and constipation.
Fiber-Rich Snack Ideas
Snacks are a great way to sneak in more fiber. Here are a few options with at least 5 grams:
- Mini whole grain pita and raw vegetables with 2 tablespoons of hummus
- 2 tablespoons of nut butter spread on 2 brown rice cakes
- A pear and 1 ounce of unsalted nuts
- Sprouted whole grain toast with ½ of an avocado
- Greek yogurt with ½ cup berries and 1 tablespoon of ground flaxseed
- Half a cup of lentil or black bean soup.
Summary
Fiber is one of the most essential—and most overlooked—nutrients in the typical American diet that will help you reduce inflammation. It plays a key role in gut health, blood sugar control, cholesterol regulation, and satiety. The good news is that getting more fiber is simple when you start building meals around plant-based foods.
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References:
- United States Department of Agriculture. Dietary Guidelines for Americans 2020 -2025 . USDA; 2020. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
- Stone WL, Basit H, Burns B. Pathology, Inflammation. Nih.gov. Published August 11, 2024. https://www.ncbi.nlm.nih.gov/books/NBK534820/
- Desai MS, Seekatz AM, Koropatkin NM, et al. A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility. Cell. 2016;167(5):1339-1353.e21. doi:https://doi.org/10.1016/j.cell.2016.10.043
- Suriano F, Nyström EEL, Sergi D, Gustafsson JK. Diet, microbiota, and the mucus layer: The guardians of our health. Frontiers in Immunology. 2022;13. doi:https://doi.org/10.3389/fimmu.2022.953196
Zhana Ivanova
University of Maryland – Nutrition and Food Sciences
Kay Loughrey, MPH, RDN, LDN Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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Kay Loughrey, MPH, RDN, LDN is a licensed Nutritionist-Dietitian and a weight loss coach with 30+ years of experience in helping people lose weight and develop healthier relationships with food. She coaches her clients nationwide providing weight loss planning, video check-ins, and more. Schedule your free consultation.