Fiber on the Rise: Nutrition, Benefits, and More

When you hear the familiar mantra that fruits and vegetables are healthy, it is often followed up with an explanation: they're rich in dietary fiber. And with fiber trending on social media (we already saw protein, the entire macronutrient group, rise to fame), it’s clear that this once-overlooked nutrient is finally getting the attention it deserves.

From helping to regulate digestion and blood sugar levels to keeping you fuller for longer, fiber quietly works behind the scenes to support multiple body systems.

In this article, we’ll walk you through the different types of fiber, where to find them, how much you actually need (spoiler: most of us aren’t getting enough), and what to consider if you're thinking about adding a fiber supplement to your diet.

Whether you’re looking to improve your digestion, boost your energy, or just understand the hype, here’s everything you need to know about fiber.

What is dietary fiber?

Dietary fiber is a type of carbohydrate that human bodies do not digest because we lack the enzymes to do so. Unlike other carbs, fiber isn’t broken down into sugar for energy. Instead, it moves through the gut, helping to regulate digestion and feed the ‘good’ bacteria.

For better understanding, it’s worth noting that there are two main types of dietary fiber (soluble and insoluble), each with slightly different functions in the body.

As explained by Dr. Baaba Blankson, a board-certified family medicine physician with additional certification in obesity medicine, soluble fiber dissolves in water and forms a gel-like substance in the gut/digestive tract.

“Because it slows down digestion or the movement of food through your gut, it helps slow glucose absorption. It's excellent for blood sugar stability,” she adds.

Insoluble fiber, on the other hand, doesn’t dissolve in water. For this reason, it adds bulk, and the main benefit associated with it is regarding regular bowel movements.

Should you track both soluble and insoluble fiber?

No, you do not likely have to track soluble and insoluble fiber separately.

“From my literature search, I did not find any articles supporting the need to track both soluble and insoluble fiber. So it seems that total fiber intake is a good enough metric to track. Knowing the type matters if someone is managing cholesterol, blood sugar, or digestive conditions, including but not limited to Crohn's Disease or Irritable Bowel Syndrome,” explains Dr. Baaba Blankson.

For instance, if your goal is to manage ‘bad’ cholesterol levels, you may want to track soluble fiber. “Eating 5–10 grams or more of soluble fiber has been shown to reduce LDL cholesterol levels,” says a certified nutrition specialist and licensed dietitian nutritionist, Barbara Sobel.

Benefits of dietary fiber

Breanna Woods, MS, RDN, shared with WellnessPulse that fiber plays a vital role in overall health, offering a wide range of benefits that impact multiple systems in the body.

One of its most essential roles is in digestive health. “Eating enough fiber helps to prevent constipation and keeps bowel movements regular,” she explained to our readers. Consistent fiber intake helps the digestive system function smoothly and supports long-term gut health.

“Fiber may help to maintain a healthy balance of bacteria in the gut.” Woods said. “ This could help prevent diseases like diverticulosis and colon cancer,” she added.

In addition to digestive benefits, fiber contributes to heart health. “Soluble fiber helps to lower LDL cholesterol, also known as ‘bad’ cholesterol. A high-fiber diet may also decrease inflammation and blood pressure,” explains Woods.

Fiber-rich foods

“Dietary fiber comes from plants, which means it’s found in fruits, vegetables, whole grains, legumes, nuts, and seeds,” highlights Breanna Woods. Here are some of the best sources of fiber according to her:

Source	Grams of fiber
Split peas	16 g per cooked cup
Lentils	15 g per cooked cup
Chia seeds	10 g per ounce
Green peas	9 g per cooked cup
Raspberries	8 g per cup
Broccoli	5 g per cooked cup
Brussels sprouts	4 g per cooked cup
Strawberries	3 g per cup

How much do you actually need?

If you’ve been on TikTok or Instagram lately, you’ve likely come across the fibermaxxing trend — influencers loading up on chia pudding, lentils, and psyllium husk to hit their daily dietary fiber goals. And while some of the viral content might be exaggerated, the message behind it reflects a real nutritional gap.

“Women should aim for at least 25 grams of fiber daily, and men should aim for 38 grams of fiber daily. Most of us don’t eat enough fiber in our diet unless we are intentionally aiming to eat enough,” highlights Barbara Sobel to WellnessPulse.

These recommendations come from the Institute of Medicine and are based on what’s needed to support overall health and potentially lower the risk of disease. But reaching those numbers takes effort.

The good news is: it doesn’t require an overhaul. And if you’re starting from a low baseline, even a small increase in fiber can make a noticeable difference. When increasing fiber intake, it is better to go slow to avoid digestive discomfort.

Common signs of fiber deficiency

Most people don’t realize they’re not getting enough dietary fiber.

“If your diet consistently lacks fiber, your digestion may be the first to suffer,” says Breanna Woods.

You may experience irregular bowel movements or constipation, as fiber helps keep things moving through your digestive tract. Over time, chronic low fiber intake can lead to more serious issues such as hemorrhoids and diverticulosis.

But the impact doesn’t stop at digestion.

Some cancers are also associated with low fiber intake. Lack of fiber is also linked to higher levels of chronic inflammation, poor blood sugar control, heart disease, decreased immune function, and difficulty losing or maintaining weight.

Breanna Woods, MS, RDN

However, it is important to note that a link does not mean causation. Hence, it should not be assumed that low fiber results in disease.

Can fiber help with weight loss?

When it comes to weight loss, fiber might not be the first thing that comes to mind. However, recently, more and more attention has been given to the power of fiber for those who want to shed a couple of pounds.

One might wonder how eating more fiber can help in a weight loss journey. Think of a hearty lentil soup or a bowl of raspberries — these fiber-rich foods don’t just nourish your body, they help you feel full and satisfied long after the meal is over. That’s because fiber slows digestion, helping regulate appetite and reduce those between-meal cravings that can derail healthy habits.

Over time, this sense of fullness can lead to a natural reduction in calorie intake without feeling restricted. By helping to stabilize blood sugar and reduce mindless snacking, fiber becomes an unassuming yet valuable ally in sustainable weight management.

Fiber supplements: worth including?

Ideally, we’d all get enough fiber from whole foods. But for many people, that’s easier said than done.

“Supplements can help, but real fiber from food comes packaged with micronutrients, antioxidants, and phytochemicals we still don’t fully understand. Whole food sources provide layered benefits far beyond the fiber gram count,” says Dr. Baaba Blankson.

Fiber supplements — such as psyllium husk, inulin, wheat dextrin, and methylcellulose — can be a convenient way to boost intake, especially for people managing digestive issues, high cholesterol, or blood sugar levels.

If you’re considering adding a supplement, it’s always smart to talk to a healthcare provider or a registered dietitian to ensure it aligns with your dietary needs and overall health goals.

Final thoughts

Whether you’re just learning about the importance of fiber or are looking to improve your diet, the message is simple: pay attention to your fiber intake. A few small, intentional shifts, such as swapping refined grains for whole grains or switching to berries as a snack, can add up to significant benefits over time.

Getting an adequate amount of dietary fiber can support your overall health. But go slowly, as a sudden increase in fiber can cause digestive discomfort like bloating or gas. Gradually increasing fiber intake while drinking plenty of water helps your body adjust.