Why You Need Fiber: A Powerful and Affordable Way to Improve Your Health

Information provided by Mosaic’s Nutrition team

Eating enough fiber is one of the easiest ways to improve your health—and it doesn’t have to be complicated or expensive. But what exactly is fiber, and why is it so important for your health?

At Mosaic, our nutritionists often talk with patients about simple changes that can make a big difference. Increasing fiber is one of the most powerful—and affordable—ways to improve your overall health.

What Is Fiber and Why Does It Matter?

Fiber comes from the parts of plant foods that your body cannot digest or absorb. Instead of being broken down like other nutrients, fiber moves through your digestive system mostly intact.
Even though your body doesn’t digest fiber, it does important work. Fiber:

• Increases bowel movements and prevents constipation
• Lowers cholesterol levels
• Helps control blood sugar
• Improves gut health
• Reduces risk of heart disease, type 2 diabetes and certain cancers

For many people, especially those managing chronic conditions like diabetes or heart disease, fiber can play a key role in long-term health.

The Two Types of Fiber: Soluble and Insoluble

Fiber comes in two main forms, and both are important.

Soluble Fiber: The Cholesterol-Lowering Helper

Soluble fiber dissolves in water and forms a gel-like material in your digestive system. This gel is what makes soluble fiber so beneficial.

What does soluble fiber do? Soluble fiber:

• Binds to cholesterol and helps remove it from the body
• Slows digestion, leading to steadier blood sugar levels
• Feeds beneficial gut bacteria
• Helps reduce diarrhea

Because it slows digestion, soluble fiber helps prevent blood sugar spikes. Over time, this can reduce the risk of developing type 2 diabetes.

Foods high in soluble fiber include:

• Oats
• Chia seeds
• Peas
• Beans and lentils
• Apples
• Barley
• Carrots
• Citrus fruits
• Psyllium (often found in fiber supplements)

Insoluble Fiber: The “Keep Things Moving” Fiber

Insoluble fiber does not dissolve in water. Instead, it adds bulk to stool and helps food move through your digestive tract.

What does insoluble fiber do? Insoluble fiber:

• Prevents constipation
• Supports regular bowel movements
• Promotes colon health
• May reduce risk of diverticulitis (inflammation or infection of the large intestine)

Insoluble fiber is commonly found in the skins and peels of fruits and vegetables.

Foods high in insoluble fiber include:

• Whole wheat products like 100 percent whole wheat bread, pasta, tortillas, crackers and couscous
• Nuts
• Berries
• Apples (especially the peel)
• Quinoa
• Vegetables like kale, green beans and potatoes

Tip: Leaving skins and peels on fruits and vegetables increases insoluble fiber intake. Removing them reduces it.

Foods That Contain Both Types of Fiber

Most plant foods contain a mix of soluble and insoluble fiber. Good examples include:

• Beans
• Lentils
• Flaxseeds
• Peanuts
• Broccoli
• Squash

Eating a variety of fruits, vegetables, whole grains, legumes and seeds helps you get both types naturally.

What About Fiber Supplements?

Fiber supplements come in gummies, powders and capsules. Common types include psyllium, inulin, wheat dextrin and acacia gum.

While supplements can help if you’re struggling to meet your fiber goals, getting fiber from whole foods is usually better. Whole foods provide additional vitamins, minerals and nutrients that supplements do not.

Some packaged foods, like granola bars and cereals, may contain added fiber such as chicory root or inulin. These can contribute to your daily intake.

If you have a digestive condition or are unsure about using supplements, talk with your provider or a dietitian first.

How Much Fiber Do You Need?

Fiber recommendations vary by age and sex:

• Men 50 and younger: 38 grams per day
• Women 50 and younger: 25 grams per day
• Men 51 and older: 30 grams per day
• Women 51 and older: 21 grams per day

Many Americans fall short of these targets.

Start Slow and Drink Water

Adding too much fiber too quickly can cause gas and bloating. Increase your intake gradually over a few weeks.

Fiber works best when paired with enough fluids. Aim for 2 to 3 liters of water per day, unless your provider recommends otherwise.

Some medical conditions require a low-fiber diet. If you have concerns, consult your healthcare provider for personalized recommendations.

Easy Ways to Add More Fiber to Your Diet

Try these practical tips:

• Swap white bread and pasta for whole grain versions
• Choose brown rice instead of white rice
• Add berries to breakfast or snacks
• Mix beans into soups, salads or dips
• Sprinkle chia or flaxseeds on yogurt or oatmeal
• Keep potato skins on
• Choose whole fruits instead of juice
• Snack on raw vegetables, fruits, nuts or whole-grain crackers

Small changes can add up quickly.

The Bottom Line: Fiber Is Your Friend

Both soluble and insoluble fiber offer important health benefits. Soluble fiber helps lower cholesterol and support gut health, while insoluble fiber keeps your digestive system moving smoothly.

Eating a variety of fruits, vegetables, legumes and whole grains can help you meet your fiber goals and support long-term health.

If you would like personalized nutrition guidance, talk with your care team at Mosaic Community Health. Our providers and nutritionists are here to help you make practical, sustainable changes that fit your life and your budget.

Interested in more nutrition tips? Explore additional health resources from Mosaic’s nutrition team.