Fiber: The Main Character of Your Nutrition
Lynne Steiner • February 12, 2026
Fiber doesn’t get the hype protein does, but it quietly does a lot of heavy lifting for your health.
If digestion feels off, hunger sneaks up fast, or meals never feel satisfying, fiber is usually the missing piece.
What is fiber?
Fiber is the part of plant foods your body doesn’t fully digest. That’s a good thing.
Fiber:
- Keeps digestion moving
- Helps you feel full longer
- Supports heart health
- Improves nutrient absorption
The two types of fiber
Soluble fiber
Slows digestion and supports nutrient absorption
Found in oats, apples, carrots, beans, citrus, peas
Insoluble fiber
Adds bulk and helps things move along
Found in whole grains, cauliflower, potatoes, berries, beans
You need both.
How much fiber do you need?
- Women: 25g per day minimum
- Men: 38g per day minimum
Increase fiber gradually and drink plenty of water to avoid bloating. A solid target is 80 oz or more per day.
Easy ways to eat more fiber
- Choose whole-grain bread, pasta, and rice
- Add beans or lentils to soups and salads
- Snack on fruit with the skin
- Toss seeds into yogurt or smoothies
- Start breakfast with at least 5g of fiber
High-fiber foods to keep on hand
- Artichokes: 10g per cup
- Green peas: 9g per cup
- Raspberries: 8g per cup
- Pears: 6g each
- Apples: 5g each
- Avocados: 5g each
- Broccoli: 5g per cup
- Spinach: 4g per cup
- Sweet potatoes: 4g each
- Kiwi: 4g each
What about fiber supplements?
Whole foods beat supplements most of the time.
If you use one, choose a blend with both fiber types and check with your doctor first.
Want help dialing this in?
Fiber is simple, but consistency is where results show up.
If you want personalized nutrition support, message us to connect with a coach or follow along on social media for practical tips you can actually use.
You don’t need perfect. You need repeatable.
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