Once upon a time, I thought fiber only came in supplement powders. I had no idea that fiber-rich foods existed and how essential they were to my health. So, what is fiber, why do we need it, and where do we get it?
The average American eats about 8 grams of fiber a day, but our hunter-gatherer ancestors ate nearly 100 grams daily from roots, berries, leaves, and other plant foods. Fiber was vital to their health, and it’s just as crucial for us today.
What Fiber Does for the Body:
Blood sugar regulation: Fiber slows digestion, preventing sharp spikes in blood glucose and reducing insulin demand. It also feeds good gut bacteria, which produce short-chain fatty acids (SCFAs) that help further regulate blood sugar.
Gut health: SCFAs keep the gut lining healthy and support the microbiome, which plays a key role in digestion and overall well-being. Most Americans get less than half the recommended fiber intake, contributing to gastrointestinal issues like constipation, IBS, and even increased colon cancer risk.
Metabolic support: SCFAs also improve insulin resistance, boost metabolism, and support energy production, making fiber a key player in both weight management and disease prevention.
Immune function: SCFAs act as signaling molecules for the intestinal immune system, supporting immune health from the inside out.
Where Does Fiber Come From?
The power of fiber lies in real, unprocessed foods. Processing strips foods of their natural fiber, so the best sources are whole plant foods. There are two types of fiber and both are important:
Soluble fiber: Dissolves in water, forms a gel-like substance in the digestive tract, and is digested by bacteria in the large intestine. It reduces cholesterol, slows sugar absorption, and feeds good gut bacteria.
Insoluble fiber: Passes through the digestive system mostly unchanged, helping move waste and preventing constipation.
Health Benefits of Fiber: Research shows fiber can lower blood sugar, reduce cholesterol, promote weight loss, and even lower the risk of certain cancers. For instance, butyrate, a type of SCFA produced by gut bacteria from fiber, activates anti-cancer genes and has been shown to reduce colon and breast cancers.
Tips to Increase Fiber Intake:
Add ground flax seeds to meals.
Incorporate beans and legumes—they’re fiber powerhouses.
Load up on vegetables at every meal.
Choose whole grains like brown rice or quinoa.
Snack on fiber-rich fruits like berries.
Add nuts and seeds to your diet.
Mix lentils with ground meat or into soups.
Keep the skins on fruits and vegetables.
Top salads with crispy chickpeas.
Cook your own food!
Start slowly to avoid digestive discomfort, increasing your intake gradually to about 50 grams a day.
Fiber-Rich Foods:
Here is a more robust list of fiber-rich foods, categorized for easier navigation:
Category | Food | Fiber Content |
Fruits | Guava | 8.9g per cup |
Raspberries | 8g per cup | |
Blackberries | 7.6g per cup | |
Pear (with skin) | 5.5g per fruit | |
Kiwi | 5.4g per cup | |
Apple (with skin) | 4.8g per fruit | |
Orange | 3.7g per medium fruit | |
Dried figs | 3.7g per 1/2 cup | |
Strawberries | 3g per cup | |
Dates | 3g per 1/4 cup | |
Vegetables | Cooked artichoke | 9.6g per cup |
Cooked brussels sprouts | 6.4g per cup | |
Cooked sweet potato | 6.3g per cup | |
Raw jicama | 5.9g per cup | |
Cooked winter squash | 5.7g per cup | |
Cooked broccoli | 5.2g per cup | |
Cooked cauliflower | 4.9g per cup | |
Cooked kale | 4.7g per cup | |
Raw carrots | 3.6g per cup | |
Cooked green beans | 4g per cup | |
Beans & Legumes | Navy beans | 9.6g per 1/2 cup |
Lima beans | 9.2g per cup | |
Green peas | 8.8g per cup | |
Lentils | 7.8g per 1/2 cup | |
Black beans | 7.5g per 1/2 cup | |
Chickpeas | 6.3g per 1/2 cup | |
Soy beans | 5.2g per 1/2 cup | |
Edamame | 4.1g per 1/2 cup |
Additional Fiber Sources:
Whole grains: Quinoa, brown rice, barley, and oats are excellent choices.
Nuts & seeds: Flax seeds, chia seeds, almonds, walnuts, and pecans are all fiber-rich options.
By incorporating more fiber-rich foods into your daily routine, you're fueling your body with the nutrients it needs to thrive, leaving you feeling nourished and balanced from the inside out. Get. More. Fiber!
Mary Daniel is a Certified Integrative Nutrition Health Coach dedicated to the pursuit of good health for everyone. Through her business, Your One Precious Life, she partners with clients and communities and in the spirit of collaboration, paves the way for health transformations.
Interested in a free health consultation? Visit: www.youronepreciouslife.com or email mary@youronepreciouslife.com.
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