The average American gets 16 grams of fiber per day. Women get more than men, and when stratified by ethnicity, Hispanic people get the most, followed by Whites, then Blacks. [1],[2]
This 16 grams falls short of daily fiber recommendations, which are ~25-30 grams for women and ~30-35 for men.
Honestly, with the American diet as bad as it is, I’m surprised the average is 16 grams and not less. Fiber has a ton of health benefits, and most people (like more than 90%) don’t get enough.
To put it bluntly, fiber is about much more than pooping regularly. It’s actually crucial for good health.
Here’s why.
Why Eat More Fiber?
Fiber impacts our health in so many ways and affects so much more than our guts. For example, research shows that fiber affects[3]
- Gut Motility. We most associate fiber with the fact that it makes you poop more. That’s generally a good thing that contributes to gut health.
- Body weight. Fiber fills you up, so you consume fewer calories. Think about how easy it is to devour a box of low-fiber crackers versus a bowl of oatmeal, or to chug a huge glass of fiber-free juice versus eat actual fruit.
- Insulin sensitivity. Fiber slows down the absorption of glucose into the bloodstream, which prevents spikes and crashes and improves metabolic health.
- Gut health. Fiber feeds our gut microbes. When broken down, fibrous foods produce short-chain fatty acids that promote good health in a variety of ways, including glucose and cholesterol metabolism, appetite suppression, and more.
- Inflammation. Low fiber intake is a risk factor for inflammation in the body. If chronic, inflammation contributes to many major health issues, from arthritis and autoimmune disease to heart disease and cancer.
- Mental health. More and more evidence has emerged linking gut health to mental health conditions like depression and anxiety. This may be related to inflammation, as less fiber may lead to more inflammation. The relationship between food and mental disorders is an emerging (and promising) area of research, and a topic for a future article.
- Cardiovascular health. More dietary fiber can reduce one’s risk for cardiovascular disease of all sorts, the number one killer of humans across the globe.
- Colon cancer prevention. Studies have shown that increased fiber reduces the risk of some types of colon cancer such as colorectal carcinoma, the world’s third most common cancer.
Types of Fiber
To put it simply, fiber is non-digestible carbohydrates. But there are two kinds of fiber and each does something different.
Soluble Fiber
Soluble fiber dissolves in water and will form a gel-like substance. This substance can help with feeling full and slows down glucose response to foods. Soluble fiber can also lower both cholesterol and hemoglobin A1c (HbA1c), which means the stuff helps lower cardiovascular disease and diabetes risk.
You’ll find lots of soluble fiber in all kinds of plant-based foods, but it’s common in fruits, veggies, beans, and psyllium (the active ingredient in Metamucil).
Insoluble Fiber
Unlike soluble fiber, insoluble fiber does not dissolve in water. It bulks up the stool so it passes more quickly through the intestines, which is good for the gut and body.
It can also help with feeling full/satiated and reduce the risk of certain cancers.
You’ll find insoluble fiber in all plant-based foods, but it’s most common in whole grains, nuts, and beans.
How To Get Enough Fiber
You want both types of fiber in your diet, which means eating a variety of fiber-containing foods. Variety is important for a healthy gut microbiome, which is crucial for good health. A few tips:
- Add some fiber to every meal. For example, fruit with your oatmeal breakfast, veggies with your lunch and dinner, and snacks like roasted nuts, apple slices with nut butter, and mini carrots dipped in hummus.
- Choose whole over processed. For example, brown or wild rice instead of white rice, whole grain bread over white, whole fruit over fruit juice, whole grain crackers over white-flour crackers, oatmeal over low-fiber cereal.
- Eat beans. Beans and other legumes have more fiber than any other food. More bang for your buck.
One warning: Increasing your fiber too quickly can cause gut issues, such as gas, gut pain, bloating, and diarrhea. Start small and increase slowly to give your gut microbes a chance to adapt to the change.
How Much Fiber in Foods?
To get an idea of how much fiber your diet has, check out a chart like this one, or you can use an app on your phone. Again, aim for at least 25 grams for women and 30 for men.
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Related Articles and Resources
Gut Expert Dr. Will Bulsiewicz on the Microbiome: Top 8 Takeaways
The Science of Longevity: Top 5 Takeaways from Dr. Peter Attia
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[1] https://www.ncbi.nlm.nih.gov/books/NBK589559/
[2] https://www.ers.usda.gov/data-products/charts-of-note/chart-detail?chartId=106189