Fiber Facts: Health Benefits, Power Foods, and More

Fiber is an important part of a well-rounded diet, just like protein, carbohydrates, and fats. And one of the handy things about fiber is that you can get all you need from the things you eat every day. You’ll find fiber in whole foods like fruits, veggies, and grains that don’t have additives or aren’t heavily processed.

Health benefits of fiber.

Fiber helps with digestion, reduces constipation, and feeds the “good” bacteria in your gut. It also has many other health benefits:¹

• Helps prevent heart disease and diabetes.
• Helps with gut and digestive issues.
• Flushes out toxins from the body.

How much fiber should you get—and where should it come from?

Most adults need 25–30 grams of fiber each day, and there are many ways to get it. Here are some common foods that are great sources of fiber:²

• 1 cup of raspberries: 8 grams of fiber
• 1 cup of cooked quinoa: 5 grams of fiber
• 1 cup of chopped broccoli: 5 grams of fiber
• 1 medium-sized banana: 3 grams of fiber
• 1 cup of instant oatmeal: 5 grams of fiber

There’s also fiber in many other things that may already be part of your diet—apples, oranges, strawberries, sweet potatoes, kale, almonds, brown rice, kidney beans, and more. By eating many different types of foods each day, you can increase your chances of reaching your fiber goal.

Adding more fiber to your diet.

Getting more fiber is a good idea for most people, and every little bit helps. But when you increase the amount of fiber you eat, consider doing it slowly—and make sure to drink more water. Adding too much fiber too quickly, without drinking enough water, can cause constipation, diarrhea, or temporary gas or bloating.

As you increase the fiber you eat each day, you might also enjoy an unexpected benefit: discovering new foods you love—and delicious new recipes, too. Check out our Tex-Mex Chicken and Veggie Bowl, Easy Overnight Oats, or Chocolate Peanut Butter Banana Smoothie for fiber-packed meals that are tasty, healthy, and easy to make.

Fiber is part of a bigger health picture.

Getting enough fiber is important, but there’s much more to eating right and feeling your best. Talk with a MOBE Guide to get ideas, tips, and info that can make a big difference in your overall well-being . Get started today.

References:

1. Michael Precker, “Sound the Fiber Alarm! Most of Us Need More of it in Our Diet,” American Heart Association, January 27, 2022, accessed May 14, 2023, https://www.heart.org/en/news/2022/01/27/sound-the-fiber-alarm-most-of-us-need-more-of-it-in-our-diet.

2. “Chart of High Fiber Foods,” Mayo Clinic, January 5, 2021, accessed May 14, 2023, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948.