Move over, protein. It seems like fiber is the nutrient taking over our FYP these days.
Despite its less-than-glamorous reputation, fiber is a low-key powerhouse when it comes to gut health, skin clarity, blood sugar balance, and even mood.
“A fiber-rich diet has been shown to enhance microbial diversity, a key biomarker of resilience, digestion, and long-term health,” says Serena Poon, certified nutritionist and longevity wellness advisor. “It’s an essential component of a nourishing, whole-body diet, yet it’s often overlooked.”
So, what does fiber actually do? How much do we need? And how can we get more of it without bloating? We tapped three pros to decode it all.
1. What is fiber, and why is it so important?
There are two types of fiber:
Soluble: Found in foods like oats, apples, chia seeds, lentils, and citrus fruits. “It dissolves in water to form a gel-like substance, helping to lower cholesterol and glucose levels,” Serena explains.
Insoluble: Found in whole grains, leafy greens, nuts, and cruciferous vegetables like broccoli and cauliflower. “It adds bulk to the stool, supporting healthy, regular bowel movements and detoxification pathways,” Serena says.
Most of us likely associate fiber with digestive health, which is fair. It’s good for your gut in a variety of ways.
Fiber also acts as a prebiotic, meaning that it feeds the beneficial bacteria in our gut microbiome. When these bacteria snack on fiber, they produce short-chain fatty acids (SCFAs) that can help reduce inflammation, support immunity, and even boost serotonin.
“In Ayurveda, we call this entire system Agni—the digestive fire,” says Nidhi Pandya, Ayurvedic doctor and author of Your Body Already Knows. “Fiber keeps that fire burning steadily, without letting it flare up or die out. It also helps sweep out āma (toxic buildup) that can lead to inflammation and disease. Without adequate fiber, the body starts to reabsorb what it was meant to discard.”
Fiber is also beneficial in other ways, such as stabilizing blood sugar and supporting heart health and longevity, according to Serena.
2. What is the recommended daily amount of fiber?
The Institute of Medicine recommends that women under 50 get 25 grams per day, and women over 50 get 21 grams per day. However, the average person is only getting around 15 grams per day.
These are just general guidelines, however, and things like pregnancy, physical activity, and overall health can also influence fiber needs.
Nidhi adds that through an Ayurvedic lens, the focus should be on quality and context more than hitting exact numbers.
Tips for adding more fiber into your diet:
Cook your veggies.
This is a must if you’re looking to reduce bloating and gas. “Raw veggies and lettuce are harder to digest. You can experience an increase in energy and decrease in bloat if you cook your vegetables,” says Shauna Faulisi, celebrity wellness chef, holistic nutritionist, and founder of Soul Wellness Method.
Use spices.
Nidhi recommends ginger, cumin, fennel, and ajwain to help make fiber more digestible.
Increase gradually.
“People load up on raw kale and fiber powders and wonder why they’re bloated and gassy,” Nidhi says. “Fiber only helps if your digestion is strong enough to handle it. In Ayurveda, we say, Don’t throw wet logs on a weak fire. Instead, stoke the fire gently with warm, spiced, cooked foods.” Increase your fiber intake slowly, and pair it with healthy fats.
Hydrate, hydrate, hydrate.
“Fiber needs water to move comfortably through your system,” Serena says.
Soak when needed.
“Soaked chia seeds, oats, and lentils are far easier on the system,” Nidhi suggests.
Stewed apples with skin – These are rich in pectin, “a prebiotic fiber that supports the gut lining and soothes inflammation,” Nidhi explains.
Ground flax seeds – This is Shauna’s go-to. “I always travel with it and add it to yogurt or protein water that I make on-the-go,” she says.
Oats (especially steel-cut or rolled, not instant) – Nidhi says these are grounding and nourishing, especially when cooked with warming spices.
Lentils and split peas – “An affordable, versatile source of both soluble and insoluble fiber,” says Nidhi.
Chia seeds (soaked) – Tiny but mighty, these seeds turn into a gel that supports digestion and elimination.
Blanched and steamed broccoli – Shauna finds this to be the most gentle on digestion for her and her clients. “Squeeze some lemon on it, drizzle with extra virgin olive oil, sprinkle a little salt, and it’s perfect,” she says.
Baked cabbage – Another one of Shauna’s favorites (“Trust me, a slight char will change your life.”)
Cooked zucchini or summer squash – Nidhi says these are often overlooked but are a great choice because they are full of water and fiber, and they’re easy on the gut.
Ripe bananas (not green) – “Their resistant starch and fiber combo feeds good bacteria and supports regularity,” Nidhi explains.
Avocados – Creamy, rich, and loaded with fiber and healthy fats, they help move things along.
Artichokes – Plot twist—artichokes are one of the highest-fiber vegetables. They contain around 10 grams per medium artichoke.
Seaweed and other sea vegetables – These provide soluble fiber and gut-beneficial polysaccharides, according to Serena.
Fiber supplements vs. whole foods
All three experts we interviewed agreed that whole foods are the gold standard, as they offer antioxidants, enzymes, and other phytonutrients in addition to fiber. But they also acknowledge that a whole-food diet just isn’t always possible in a full, busy life.
“Fiber supplements can be a useful bridge, especially in cases of low intake from food, constipation, sluggish digestion, post-antibiotic microbiome recovery, or elevated cholesterol or blood sugar,” explains Serena.
Lemme Fiber Gummies
Price: $30
Formulated with four grams of non-GMO prebiotic fiber per serving, these vegan gummies are a tasty and easy way to add a little more fiber to your diet.
At the end of the day, no single nutrient holds the master key to wellness. “Digestion is important, but so is supporting your muscles, hormones, brain, joints, and longevity,” says Shauna.
“Supporting the body as a whole comes by focusing on protein, fiber, and fat, along with movement and nervous system regulation to maintain your body and mind in your amazing, well-lived life.”
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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