Fiber is frequently touted as a healthy part of our diet. In fact, it is recommended that adults get 20-30 grams per day. But sometimes fiber can be a little confusing. That’s why we’re here to break it down for you: what does fiber do, why is it important, and how can we get more in our diets?

Fiber is a type of carbohydrate that is not digestible by the body. That means your body doesn’t break it down into sugar molecules and absorb it like other carbohydrates. Because fiber can pass through your digestive system without breaking down, it can help maintain certain functions in your body—like regulating your digestive system and blood sugar, for example. A high fiber intake has also been associated with lower risk of heart disease, as well as affecting how full you feel after a meal.

There are two types of fiber: soluble fiber and insoluble fiber. Each is important in its own way. Soluble fiber, or fiber that dissolves in water, is the type of fiber that helps regulate cholesterol and blood sugar. In your small intestine, soluble fiber is able to attach to cholesterol particles, which prevents them from being absorbed into your bloodstream. Soluble fiber also slows digestion of other carbohydrates, leading to lower spikes in blood sugar.

Another benefit to slowed digesting is feeling full longer. Soluble fiber can aid in weight management by helping you feel satisfied longer after a meal.

Soluble fiber is great, but let’s not forget insoluble fiber. Insoluble fiber is what keeps us regular—to put it delicately. While soluble fiber can slow things down, insoluble fiber does not absorb water and keeps things moving through our intestines. Moving food through our digestive system helps prevent constipation.

These are amazing health and wellness benefits, but they do us no good if we can’t find ways to get fiber in our diets. So, it’s time to talk about food.

Soluble fiber is found in foods like oatmeal, nuts, lentils, and fruits like apples and blueberries. Insoluble fiber is found in whole grains, legumes (beans), and vegetables like carrots and cucumber. To keep things simple, just remember that fiber is found in whole grains, legumes, nuts, fruits, and vegetables.

Some simple ways to increase fiber intake include swapping out white rice for brown rice, switching to whole grain bread, eating oatmeal for breakfast, and adding a fruit or vegetable to every meal. Pro tip: if you are planning on increasing your fiber intake, it is best to do so gradually so your digestive system can adjust. Also, be sure to drink plenty of water with your fiber to keep everything running smoothly.

Moral of the story: adding fiber to your diet can be an easy but effective way to keep your body healthy and your digestive system functioning at full capacity. A few small changes can make a big difference in your overall health!

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