Fiber is an essential part of a healthy diet. However, most Americans don’t get anywhere near the recommended 25 grams of fiber daily. In fact, most Americans consume just 10-15 grams of fiber per day.

You may have heard some buzz about fiber or prebiotics from time to time, with people on social media touting them as miracle health aids. But is fiber really all that it’s made out to be?

What is fiber?

Fiber, also known as roughage, is a type of carbohydrate found in plant foods that our bodies can’t digest. Therefore, it passes through our gastrointestinal (GI) tract rather than getting absorbed by our body.

There are two types of dietary fiber: soluble and insoluble. Both have important, yet distinct, benefits to our bodies. When consumed, soluble fiber absorbs water and forms a gel inside our GI tract. It can slow the digestive process, helping you feel fuller longer. Soluble fiber also helps control blood sugar in people with diabetes, and it can reduce LDL (bad) cholesterol by reducing its absorption into your blood. Oatmeal, chia seeds, nuts, blueberries, and lentils are all examples of foods with significant soluble fiber.

Unlike its counterpart, insoluble fiber does not absorb water and has more of a laxative effect. It increases the bulk of your stool, making it easier for waste to pass through your digestive system. Foods like apples, pears, kale, almonds, brown rice, and legumes are all high in insoluble fiber.

Fiber's anti-inflammatory properties have been found to lower the risk for many different health conditions, including heart disease, type 2 diabetes, and various types of cancer. It can also positively impact your gut microbiome, easing both occasional and chronic constipation.

Boosting your intake

Most people struggle to eat enough fiber. However, making a few small changes to your diet can add up to significant results.

One of the simplest ways to eat more fiber is to switch to whole grains. Brown rice, multigrain bread, and whole wheat pasta are easy swaps that can make a difference. Another simple change is to swap your fruit juice for the real thing or a smoothie. While fruit juices are a great source of vitamins, they often include added sugar and do not contain the same amount of fiber as whole fruits.

Other high-fiber foods to incorporate into your diet include:

• Raw veggies
• Oats
• Whole grain cereals
• Chia seeds
• Flax seeds
• Almonds or pistachios
• Lentils and chickpeas

Some food manufacturers might add a substance called inulin to popular foods that are not naturally good sources of fiber. Inulin is a tasteless starch that can either be derived from plants or made in a lab. Because our bodies don’t have the enzymes to break down inulin, it’s not digestible and can be classified as a fiber. To find out if there is inulin in your “high fiber” food, check the ingredients label. Inulin is also known as:

• Beta (2-1) fructans
• Chicory Root Extract
• Chicory Inulin
• Dahlia Extract
• Dahlia Inulin
• Long-chain Oligosaccharides
• Prebiotic

While inulin can have some health benefits, it’s not as beneficial as naturally occurring fiber. Inulin doesn’t help manage blood sugar and has less of an effect on cholesterol than naturally occurring fiber.

Another major drawback of inulin is the potential for gas, bloating, and stomach cramps. Inulin is a prebiotic, which means it functions as food for the healthy bacteria that live in our gut. While prebiotics (like bananas, artichokes, or honey) are good because they help support our healthy bacteria, the downside is that a lot of gas is left behind as the bacteria break down the inulin.

The bottom line on fiber

Naturally occurring fiber provides the most health benefits, so focus on adding more whole foods to your diet. This should be a gradual process to allow your digestive system to adjust and avoid discomfort, cramping, or bloating. Remember to stay well hydrated to help the fiber be properly digested. It’s recommended to have at least 64 ounces of water a day.

If you feel like you still need a little extra fiber, fiber supplements are an option. They can be especially helpful for people with constipation, diarrhea, or irritable bowel syndrome. Read the label closely to see how much fiber you get from the supplement.

While it may not be the most exciting topic, fiber is essential to overall health. If you have questions or concerns about your diet and fiber intake, your provider can help develop a plan that works for you.