Are You Consuming Enough Fiber? Here’s All You Need To Know About This Dietary Necessity

A fashion and pop culture writer who watches a lot…
In the year 2024, the spotlight is on macronutrients, treating them like star athletes. While protein, carbs, and fats take center stage, dietary fiber in foods remains somewhat underrated. Predictions suggest that fiber is on the verge of becoming the next macronutrient sensation.
Understanding fiber
As a type of carbohydrate, dietary fiber, also known as roughage or bulk, comprises the indigestible parts of plant foods. Unlike proteins, fats, or other carbohydrates that the body breaks down and absorbs, fiber remains undigested. Despite this, its presence in the diet plays a crucial role in supporting optimal digestive system function.
Functioning as a prebiotic, fiber fosters the growth and well-being of beneficial bacteria in the gut. The gut microbiota, a diverse community of microorganisms in the gastrointestinal tract, receives nourishment from undigested fiber in the colon. Scientifically speaking, this fiber is converted into short-chain fatty acids (SCFAs) in the gut, providing energy, maintaining intestinal barriers, combating inflammation, and supporting the immune system.
Soluble and insoluble fiber

Dietary fiber comes in two types: soluble and insoluble, each serving a specific purpose.
Soluble fiber attracts water, forming a gel during digestion, which slows the digestive process. It is found in foods such as beans, lentils, nuts, and certain fruits and vegetables.
In contrast, insoluble fiber adds bulk to stool, facilitating quicker movement through the stomach and intestines. Whole grains, vegetables, and wheat bran are rich sources of insoluble fiber.
Health benefits of fiber
Beyond promoting gut health and regular bowel movements, fiber contributes to metabolic health. Research indicates that fiber aids in regulating blood sugar levels and influences gut hormones, adipokines (anti-inflammatory proteins), and bile acids, offering protection against Type 2 diabetes. High-fiber diets have also been associated with reduced risks of heart disease, breast cancer, and colorectal cancer.
Recommended fiber intake

The recommended fiber intake varies based on sex and daily calorie consumption. The United States Department of Agriculture (USDA) suggests 14 grams of fiber per 1,000 calories of food. Achieving 25 to 35 grams of fiber per day is considered beneficial.
Fiber-rich foods
- Fruits: eat them whole, not juiced! Apples, berries, and pears are fiber champions.
- Vegetables: peas, broccoli, and cruciferous veggies are your leafy allies. Don’t forget artichokes, potatoes, and sweet potatoes.
- Beans and legumes: beans, lentils, chickpeas—get your protein and fiber fix in one bowl.
- Whole grains: oats, whole wheat pasta, quinoa, and barley are your gut’s grain-tastic partners.
- Nuts and seeds: chia seeds, pumpkin seeds, and almonds add crunch and fiber to your day.
What about fiber supplements?
While it’s preferable to obtain nutrients from whole foods, fiber supplements like psyllium, inulin, or methylcellulose can be considered if maintaining a consistent whole-food diet is challenging. Before incorporating any supplements, it is advisable to consult with a healthcare professional, as even seemingly harmless fiber supplements could impact certain health conditions or interact with medications.
Featured image: @rbitalia/iStock
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A fashion and pop culture writer who watches a lot of TV in his spare time. At Style Rave, we aim to inspire our readers by providing engaging content to not just entertain but to inform and empower you as you ASPIRE to become more stylish, live smarter and be healthier. Follow us on Instagram @StyleRave_ ♥