Fiber is long overdue for a rebrand, and 2024 is finally the year it’s going to happen. More than ever, people are moving away from quick-fix nutrition approaches and focusing on long-term health. With a growing emphasis on gut health, fiber is stepping into the spotlight. Dietitians like Steph Grasso are also recognizing this shift, making it their mission to promote high-fiber foods.

After years of trendy restrictive diets and a focus on protein, we are now entering a phase of whole food health where multiple nutrients take the stage. While protein remains popular, it’s time to share the spotlight with fiber. Let’s reintroduce fiber, a nutrient with diverse benefits that go beyond what many realize. Here are the advantages of fiber and how to incorporate more into your diet.

In this article
1 Fiber is lacking in our diets—here’s why
2 Why fiber is a superfood
3 Ways to get more fiber

Fiber is lacking in our diets—here’s why

Statistics reveal that 95 percent of Americans consume less than the recommended daily fiber intake. The average consumption falls significantly short of the daily recommendations for both men and women. This deficit can be attributed to various factors.

Diet quality

The lack of fiber in our diets is directly linked to insufficient intake of whole foods such as fruits, vegetables, nuts, and legumes. These foods are rich sources of fiber, yet many individuals do not consume enough of them. Additionally, processed foods, common in the American diet, often lack fiber due to processing methods. Popular diets like the keto diet may further limit fiber intake by restricting high-fiber foods.

Fiber is misunderstood

A national survey highlighted a lack of awareness regarding the benefits of fiber. Although most people associate fiber with improved bowel movements, its advantages extend far beyond this single benefit. Understanding the broader benefits of fiber can influence dietary choices and consumption of high-fiber foods.

Why fiber is a superfood

Fiber offers significant health benefits that make achieving daily fiber goals highly beneficial.

It keeps you “regular”

Fiber aids in bowel movements and prevents constipation by adding bulk and attracting water. Insoluble fiber and soluble fiber from various foods play distinct roles in maintaining regularity and supporting detoxification.

It improves gut health

Fiber is essential for a healthy gut, promoting the growth of beneficial gut bacteria that contribute to overall digestive health and disease protection.

It improves blood sugar

A high-fiber diet can help regulate blood sugar levels and enhance glucose balance, impacting cardiovascular health and other bodily functions.

It helps reduce inflammation

Fiber contributes to reduced inflammation, cholesterol management, and healthy blood pressure, offering comprehensive health benefits.

Ways to get more fiber

Incorporating fiber into your diet doesn’t have to be bland or challenging. Start gradually and consider various delicious ways to increase your fiber intake.

1. Start your day strong

Begin your day with fiber-rich foods such as berries, chia pudding, or oatmeal to kickstart your fiber intake.

2. Bulk up your snacks

Incorporate fresh fruits, veggies, nuts, and whole-grain crackers into your snacks to boost your fiber consumption.

3. Make your meals count

Add high-fiber foods like avocado, legumes, and fiber-rich pasta and grains to your meals for an easy and tasty way to meet your fiber goals.


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