Fiber is an important nutrient that performs many functions and benefits our bodies in multiple ways. Fiber is the indigestible part of plant foods (fruits, veggies, grains, beans). It is crucial for digestion, helping prevent constipation by adding bulk and softening stool, while also feeding good gut bacteria for overall gut health. It aids in weight management by increasing fullness, stabilizes blood sugar to reduce diabetes risk, lowers cholesterol, and significantly lowers the risk of heart disease, stroke, and colorectal cancer. “Studies also have discovered that adequate fiber can alter the gut microbiome to support the immune system and protect against inflammation. High levels of dietary fiber also may help reduce the risk of developing dementia, according to a study published in 2023 in Nutritional Neuroscience.” (https://www.health.harvard.edu/nutrition/the-facts-on-fiber)
Not sure if you’re getting enough? According to this article from The Mayo Clinic, “The suggested amount of daily fiber depends on your age and how many calories you take in each day. Current dietary guidelines for Americans suggest that people age 2 and older get 14 grams of fiber for every 1,000 calories in the daily diet. For children ages 12 months through 23 months, the guidelines suggest getting 19 grams of fiber a day.” If you are under medical care or have health issues, check with your healthcare provider or nutritionist for personalized recommendations.
If you need some ideas for foods to eat, helpful lists can be found here: https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-fiber
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