Is fiber the secret to a healthier gut? Here’s how to get more fiber in your diet

Thanks to the keto diet, Whole 30, the carnivore diet and others, many of our nutrition-related conversations tend to focus on macronutrients—things like carbohydrates, fats and proteins—as well as reducing or restricting foods, such as sugar and highly processed foods.

While these are all helpful things to pay attention to, it’s just as important to consider what nutrients can be added into a well-balanced diet. One key factor to consider? Fiber.

Let’s take a closer look at why fiber is good for you, how to get more fiber in your diet and why it may be the secret to a healthier gut.

What is fiber and why is it essential?

Did you know fiber is actually a type of carbohydrate? More specifically, it’s the indigestible carbohydrate found in plant foods that the body can’t absorb. When you choose foods high in carbohydrates, look for ones with more fiber. The more fiber they have, the better they are for your health.

Most  Americans—almost 95% of us—don’t get enough fiber. The daily recommended amount is 30-40 grams, but the average person only gets about 15 grams. Fiber, the indigestible part of plant foods, plays a major role in your health by regulating digestion and promoting satiety (feelings of fullness), supporting heart health and helping prevent chronic conditions like Type 2 diabetes and colorectal cancer.

There are two types of fiber, and both are important:

• Soluble fiber, found in foods like oatmeal, beans, lentils and some fruits, helps to lower blood cholesterol and glucose levels.
• Insoluble fiber, found in whole grains and leafy greens, helps keep your digestive system moving and supports regularity.

Eating enough fiber is key to a healthy gut (meaning your small intestine and large intestine or colon), and a healthy gut is critical for your long-term well-being.

How much fiber per day do you need?

So, how much fiber do you really need? Here’s the recommended daily fiber intake:

• Women should aim for about 25 grams of fiber daily.
• Men should aim for about 30 to 38 grams of fiber daily.

Your actual needs may vary based on age and your health, but if your daily intake is hovering around 10 to 15 grams, like most Americans, it’s time to increase your intake and focus on high fiber food choices. Here’s what that can look like:

• A small apple (with the skin) is about 4 grams of fiber
• 1 cup of raspberries has about 8 grams of fiber
• 3 tablespoons of chia seeds has about 10 grams of fiber
• 1 cup of green beans has about 9 grams of fiber

How to get more fiber in your diet

The good news is that increasing your fiber intake doesn’t have to be complicated, and you don’t need to change your diet overnight to make an impact. If you’re looking to get more fiber in your diet, small, intentional choices throughout the day can add up.

5 high fiber foods to boost your gut health

Foods that are high in fiber and low in fat can help improve gut health and support your overall wellness.

Start by adding more of these fiber-rich, gut-friendly foods to your meals:

• Cruciferous vegetables such as broccoli, cabbage and cauliflower
• Leafy green vegetables like spinach and collard greens
• Legumes including beans, lentils and chickpeas
• Whole fruits, especially those with skin on like berries and apples
• Whole grains like barley, quinoa or brown rice

Opt for foods that are rich in fiber and include a mix of both prebiotics and probiotics in your diet. These foods help optimize your gut microbiome, keeping your gut happy and healthy.

The average person can have a well-regulated gut by eating nutritionally balanced foods without supplements or vitamins, but certain health conditions may require additional nutritional support.  If you are having trouble increasing the amount of fiber in your diet through foods, your primary care provider or a registered dietitian may recommend a supplement to add as well.

6 foods to limit for better gut health

Just like certain foods can help your gut, others aren’t as supportive of gut health. Foods that are high in saturated fat and low in fiber, items that make up a large portion of the Standard American Diet (SAD), have been strongly linked to an increased risk of heart disease, Type 2 diabetes and certain cancers.

For a gut-healthy diet, enjoy these foods in moderation:

• Alcohol
• Deep-fried foods
• Full-fat dairy products (such as butter and cheese)
• Highly processed snacks and convenience foods
• Red meat (such as beef, lamb and pork)
• Sugary treats (likes pastries, pies, cookies and other sweets)

This doesn’t mean you have to cut these foods out entirely—but being mindful of how often and how much you’re eating these can make a difference over time.

Health benefits of a high fiber diet

One of the best reasons to add more fiber in your diet? It plays a key role in your colon health and even reduces your risk of developing colorectal cancer.

Research shows colorectal cancer is strongly linked to lifestyle and dietary habits. Diets high in fat, especially saturated fat, and low in fiber have been linked to a higher risk of developing serious health conditions. In one study, people whose diet consisted of 40 to 45% fat had a significantly higher risk of developing colorectal cancer, while those who limited it to 10 to 15% had a significantly lower risk.

Most Americans’ diets rely too heavily on fat and protein, and not enough on fiber. Diets rich in fiber from plant-based foods can help reduce inflammation, support regular bowel movements, regulate blood sugar and metabolism and may lower the risk of developing chronic conditions.

That’s why the longstanding and time-tested DASH, the Mediterranean diet and Whole Food plant-based diets are recommended for promoting long-term gut and overall health. These diets are referred to as “plant slant” diets and focus on vegetables, fruits and whole grains, making up 80 to 90% of their diet, along with an increased emphasis on physical activity and strong social support.

All of these diets are rich in natural fibers, which help regulate blood sugar and metabolism. This also helps regulate your bowels, decreasing what we call “transit time” and as a result, constipation.

Take the next step toward a healthier gut

When it comes to supporting your gut and protecting your long-term health, dietary fiber plays a leading role. If you find it challenging to consistently get enough fiber each day, reach out to your primary care provider or a registered dietitian. They can help you create a plan that fits your lifestyle.

By gradually adding more fiber-rich foods like fruits, vegetables, whole grains or legumes into your diet, you’ll help give your body the nutrients it needs to stay well. Speak with a dietitian today to start your path towards a healthier you.