Fiber is about more than just keeping your digestion on track. From gut health to glucose control to brain performance, fiber plays a quiet but critical role in how your body feels and functions. And yet, 95% of Americans don’t get enough of it.¹

Let’s break down why fiber matters and how to get more of it in your daily routine.‍

Why Fiber Deserves a Spot in Your Wellness Strategy

Focus & Cognitive Health
Emerging research suggests that fiber doesn’t just support the gut, it may also help your brain. A recent study published in The American Journal of Medicine found that higher dietary fiber intake was associated with better cognitive performance in adults over 60.² The proposed connection? A healthier gut microbiome, reduced inflammation, and improved metabolic health are all positive effects of a fiber-rich diet. These benefits may be linked through what scientists call the gut-brain axis, the complex communication pathway between your gastrointestinal system and your brain.

Energy & Blood Sugar Control
Fiber slows digestion, which helps blunt blood sugar spikes after meals. This translates to steadier energy throughout the day and fewer crashes that leave you reaching for that second (fourth?) coffee.

Gut Health
Soluble fiber feeds your gut’s good bacteria, which in turn produce short-chain fatty acids (SCFAs). These compounds support immune function, reduce inflammation, and maintain a healthy intestinal lining. A 2024 review in Frontiers in Nutrition highlighted the importance of fiber in maintaining microbial diversity and gut barrier integrity, especially for athletes under stress.³

Appetite Control
Fiber fills you up without adding unnecessary calories. It promotes satiety, making it easier to avoid mindless snacking and stick to balanced meals.

Heart & Metabolic Health
Diets high in fiber are associated with lower LDL cholesterol, improved insulin sensitivity, and a reduced risk of cardiovascular disease over time.⁴

How to Get More Fiber Without Overthinking It‍

Most people need about 25-40 grams of fiber per day, but the average adult falls short by nearly half that. Here’s how to bridge the gap:

• Upgrade your carbs: Skip the refined stuff. Opt for whole grains like oats, farro, quinoa, and brown rice.
• Add more plants: Every fruit and veggie counts. Aim for variety! Berries, leafy greens, squash, carrots, apples (skin on!), and cruciferous veggies all contribute different types of fiber.
• Snack smarter: Reach for whole-food snacks like raw veggies and hummus, roasted chickpeas, trail mix, or an apple with nut butter.
• Mix it in: Chia seeds, flaxseed, and psyllium husk can easily be added to smoothies, oatmeal, or yogurt for a quick fiber boost.
• Don’t forget water: Fiber needs fluid to work its magic. Drinking enough water helps fiber move through your system and keeps digestion smooth.

Bottom Line‍

Fiber is foundational. By making a few simple upgrades to your meals and snacks, you can support your digestion, energy, metabolism, and even cognitive function. Start small, stay consistent, and your body will thank you.

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Disclaimer: This content is for informational purposes only and is not intended as a substitute for medical advice, diagnosis, or treatment.

Sources:

1.  USDA & HHS. Dietary Guidelines for Americans, 2020–2025. 2020. https://www.dietaryguidelines.gov
2. Liu C, et al. Higher dietary fiber intake is associated with improved cognitive function in older adults. Am J Med. 2022. https://www.amjmed.com/article/S0002-9343(22)00258-3/fulltext
3. Costa RJS, et al. Dietary fibre intake and the athlete gut microbiome: Implications for health and performance. Front Nutr. 2024. https://pubmed.ncbi.nlm.nih.gov/39775524/
4. Thompson SV, et al. Dietary fiber and cardiometabolic health: A review of recent advances. Nutrients. 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10045917/
5. Berding K, Carbia C, Cryan JF. Going with the grain: Fiber, cognition, and the microbiota-gut-brain-axis. Exp Biol Med (Maywood). 2021 Apr;246(7):796-811. doi: 10.1177/1535370221995785. Epub 2021 Feb 28. PMID: 33641478; PMCID: PMC8719029. 
6. Johns Hopkins Medicine. The brain-gut Connection. John Hopkins Medicine. Published 2019. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection 

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