When you think of fiber, you may immediately think of supplement drinks like Metamucil or Benefiber. Commercials for these products often create the impression that fiber is only for older adults.
The truth is that fiber is an important part of everyone’s daily diet. Most people can get enough fiber from healthy, real food—without needing supplements.
Common Questions About Fiber
How much fiber should you be getting?
The University of Michigan Health System recommends an ideal daily intake of 25–30 grams of insoluble fiber and about 3 grams of soluble fiber.
What are the differences between insoluble and soluble fiber?
According to the U.S. National Library of Medicine, insoluble fiber is found in foods like wheat bran, vegetables, and whole grains.
This type of fiber adds bulk to stool and helps food move more quickly through the stomach and intestines.
Soluble fiber, on the other hand, attracts water and forms a gel during digestion. This process slows digestion and helps regulate blood sugar.
Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and certain fruits and vegetables. It is also the main ingredient in psyllium, a common fiber supplement.
Why is fiber important?
Fiber plays a key role in maintaining digestive health. Surprisingly, not getting enough fiber can also contribute to several other health problems.
Cardiovascular disease
A high-fiber diet has been strongly linked to heart health.
In a Harvard study of more than 40,000 male health professionals, researchers found that high total dietary fiber intake was associated with a 40% lower risk of coronary heart disease.
Blood sugar control
Fiber also helps stabilize blood sugar levels throughout the day.
The University of Maryland Medical Center reported that people with type 2 diabetes who consumed 50 grams of fiber daily had better blood glucose, insulin, and lipid control than those consuming the recommended 24 grams.
Additional studies showed that psyllium taken twice daily improved blood sugar and lipid levels compared to a placebo.
Obesity
Fiber can support weight loss without hunger.
It helps you feel full with fewer calories, keeps blood sugar levels steady, and may increase resting energy expenditure—supporting healthier weight management.
The best way to get more fiber is to eat it
Dietary fiber is easy to add when you focus on real, whole foods and reduce processed junk foods.
Fiber is most abundant in beans, peas, and lentils:
Lima beans, cooked (1 cup): 14 g
Broad beans (fava), cooked (1 cup): 9 g
Black beans, cooked (1 cup): 15 g
Garbanzo beans, cooked (1 cup): 12 g
Lentils, cooked (1 cup): 16 g
Kidney beans, cooked (1 cup): 16 g
Navy beans, cooked (1 cup): 19 g
White beans, cooked (1 cup): 19 g
French beans, cooked (1 cup): 17 g
Pinto beans, cooked (1 cup): 15 g
Next come fruits and vegetables:
Raspberries, raw (1 cup): 8 g
Blueberries, raw (1 cup): 4 g
Strawberries, raw (1 cup): 3 g
Blackberries, raw (1 cup): 8 g
Pear (1 medium): 6 g
Apple (1 medium): 4 g
Orange (1 medium): 4 g
Kale, cooked (1 cup): 3 g
Broccoli, cooked (1 cup): 5 g
Brussels sprouts, cooked (1 cup): 6 g
Sweet potato with skin (1 medium): 4 g
And nuts and seeds:
Almonds (1 oz): 4 g
Pistachios (1 oz): 3 g
Walnuts (1 oz): 2 g
Sunflower seeds (1/4 cup): 3 g
Sesame seeds (1/4 cup): 4 g
Flaxseed (1 oz): 8 g
About Blakely Chiropractic
Dr. Blakely is a 1980 graduate of Palmer College of Chiropractic, one of the most widely recognized chiropractic colleges.
His professional experience includes sports medicine, serving as a team doctor for professional rodeo athletes, LPGA golfers, surfers, and Charger athletes.
https://missionvillagechiropractic.com
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