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The Health Benefits of Fiber—and How to Get Them

January 24, 2025
The Health Benefits of Fiber More than 90% of adults aren’t getting enough fiber each day. But fiber is essential for your overall health. What Is Fiber? Dietary fiber is a component of plant foods that your body doesn’t absorb. Fiber is best known to come from fruits, vegetables, and whole grains. There are 2 types of fiber: Soluble fiber—slows digestion Examples: oat bran, nuts, seeds, fruits Insoluble fiber—adds bulk to stool and speeds passage of food through the stomach and intestines Examples: wheat bran, whole wheat and whole grain products, carrots, potatoes How Fiber Can Help Keep You Healthy Getting enough fiber can help: Improve digestion Prevent constipation Promote bowel health Lower cholesterol levels Improve blood sugar levels Maintain a healthy weight Decrease inflammation in the body These benefits of fiber are good for everyday health and may help protect against larger health issues like: Heart disease Diabetes Colon cancer Breast cancer Depression Anxiety How Much Fiber Do You Need? The recommended daily intake of fiber is: 22–28 grams for adult women, including during pregnancy 28–34 grams for adult men 22–28 grams for adults older than 50 years On average, most Americans consume only 16 grams of fiber daily. 12 High-Fiber Foods to Add to Your Diet To boost your fiber intake, try incorporating more of these high-fiber options: Artichokes 1 cup, cooked = 9.6 grams of fiber Guavas 1 cup = 8.9 grams of fiber Raspberries 1 cup = 8 grams of fiber Lentils ½ cup, cooked = 7.8 grams of fiber Black beans ½ cup, cooked = 7.5 grams of fiber Pears 1 large pear, skin on = 7 grams of fiber Brussels sprouts 1 cup, cooked = 6.4 grams of fiber Pumpkin seeds 1 ounce = 5.2 grams of fiber Bulgur ½ cup, cooked = 4.1 grams of fiber Oatmeal 1 cup, cooked = 4 grams of fiber Almonds 1 ounce = 3.5 grams of fiber Whole-wheat bagels 1 small bagel = 3 grams of fiber Tips for Getting More Fiber in Your Diet Choose Foods over Supplements Foods offer fiber plus other beneficial vitamins and minerals. If you find you aren’t taking in enough fiber from food alone, though, you can try psyllium to help increase your fiber intake. Eat Fortified Foods Some cereals, yogurts, granolas, and even ice creams have fiber added, so check your labels and choose fortified options when you can. Switch from white bread to whole-wheat or whole-grain bread, too. Go Slow Adding too much fiber too quickly can lead to bloating, gassiness, and cramping. If bloating doesn’t get better, you may be taking in too much insoluble fiber, like wheat bran. It may be better to try more soluble fiber, such as oat bran, or add a little bit of psyllium. Drink Water Fiber needs water to help it pass through the body smoothly and prevent constipation. Otherwise, your stools may become very hard and difficult to pass. Talk to Your Doctor A diet rich in fiber may not be appropriate for some people, like those with Crohn’s disease or damage to the digestive tract. Talk to your doctor for their guidance before adding more fiber to your diet. Sources: Academy of Nutrition and Dietetics. (2021) Easy Ways to Boost Fiber in Your Daily Diet. American College of Obstetricians and Gynecologists. (2020) What can help with constipation during pregnancy? Bliss, R. (2017) Online Nutrition Resources at Your Fingertips. U.S. Department of Agriculture. Cleveland Clinic. Improving Your Health wIth Fiber. Accessed January 6, 2023. Harvard T.H. Chan School of Public Health. The Nutrition Source. Fiber. Accessed January 6, 2023. Mayo Clinic National Library of Medicine Saghafian, F. et al. (2021) Consumption of Dietary Fiber in Relation to Psychological Disorders in Adults. Frontiers in Psychiatry. Swann, O. G. et al. (2020) Dietary fiber and its associations with depression and inflammation. Nutrition Reviews. U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020) Dietary Guidelines for Americans, 2020–2025. 9th Edition.

For the text version of this infographic, read on.

The Health Benefits of Fiber

More than 90% of adults aren’t getting enough fiber each day. But fiber is essential for your overall health.

What Is Fiber?

Dietary fiber is a component of plant foods that your body doesn’t absorb. Fiber is best known to come from fruits, vegetables, and whole grains. 

  • There are 2 types of fiber:
    Soluble fiber—slows digestion. Examples: oat bran, nuts, seeds, fruits
  • Insoluble fiber—adds bulk to stool and speeds passage of food through the stomach and intestines. Examples: wheat bran, whole wheat and whole grain products, carrots, potatoes

How Fiber Can Help Keep You Healthy

Getting enough fiber can help: 

  • Improve digestion
  • Prevent constipation
  • Promote bowel health
  • Lower cholesterol levels
  • Improve blood sugar levels
  • Maintain a healthy weight
  • Decrease inflammation in the body

These benefits of fiber are good for everyday health and may help protect against larger health issues like:

  • Heart disease
  • Diabetes
  • Colon cancer
  • Breast cancer
  • Depression
  • Anxiety

How Much Fiber Do You Need?

The recommended daily intake of fiber is:

  • 22–28 grams for adult women, including during pregnancy
  • 28–34 grams for adult men
  • 22–28 grams for adults older than 50 years

On average, most Americans consume only 16 grams of fiber daily.

12 High-Fiber Foods to Add to Your Diet

To boost your fiber intake, try incorporating more of these high-fiber options:

Artichokes
1 cup, cooked = 9.6 grams of fiber

Guavas
1 cup = 8.9 grams of fiber

Raspberries
1 cup = 8 grams of fiber

Lentils
½ cup, cooked = 7.8 grams of fiber

Black beans
½ cup, cooked = 7.5 grams of fiber

Pears
1 large pear, skin on = 7 grams of fiber

Brussels sprouts
1 cup, cooked = 6.4 grams of fiber

Pumpkin seeds
1 ounce = 5.2 grams of fiber

Bulgur
½ cup, cooked = 4.1 grams of fiber

Oatmeal
1 cup, cooked = 4 grams of fiber

Almonds
1 ounce = 3.5 grams of fiber

Whole-wheat bagels
1 small bagel = 3 grams of fiber

Tips for Getting More Fiber in Your Diet

Choose Foods over Supplements

Foods offer fiber plus other beneficial vitamins and minerals. If you find you aren’t taking in enough fiber from food alone, though, you can try psyllium to help increase your fiber intake.

Eat Fortified Foods

Some cereals, yogurts, granolas, and even ice creams have fiber added, so check your labels and choose fortified options when you can. Switch from white bread to whole-wheat or whole-grain bread, too.

Go Slow

Adding too much fiber too quickly can lead to bloating, gassiness, and cramping. If bloating doesn’t get better, you may be taking in too much insoluble fiber, like wheat bran. It may be better to try more soluble fiber, such as oat bran, or add a little bit of psyllium.

Drink Water

Fiber needs water to help it pass through the body smoothly and prevent constipation. Otherwise, your stools may become very hard and difficult to pass.

Talk to Your Doctor

A diet rich in fiber may not be appropriate for some people, like those with Crohn’s disease or damage to the digestive tract. Talk to your doctor for their guidance before adding more fiber to your diet.


Sources:

Academy of Nutrition and Dietetics. (2021) Easy Ways to Boost Fiber in Your Daily Diet.

American College of Obstetricians and Gynecologists. (2020) What can help with constipation during pregnancy?

Bliss, R. (2017) Online Nutrition Resources at Your Fingertips. U.S. Department of Agriculture.

Cleveland Clinic. Improving Your Health wIth Fiber. Accessed January 6, 2023.

Harvard T.H. Chan School of Public Health. The Nutrition Source. Fiber. Accessed January 6, 2023.

Mayo Clinic

National Library of Medicine

Saghafian, F. et al. (2021) Consumption of Dietary Fiber in Relation to Psychological Disorders in Adults. Frontiers in Psychiatry.

Swann, O. G. et al. (2020) Dietary fiber and its associations with depression and inflammation. Nutrition Reviews.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020) Dietary Guidelines for Americans, 2020–2025. 9th Edition.