The Importance of Fiber In Your Diet

Ever been stuck in the restroom for more than half an hour? Not just that, but while going through excruciating pain because your waste won’t come out?

Let’s go over a topic that can help you with that situation and that many people in America lack to get into their system. Fiber is a form of carbohydrate that your body is not able to digest. It comes from plant-based products and passes through your body undigested.

Now, how is this even good for your body? Fiber adds bulk to your bowel system, which in turn helps you poop better and smoother. Fiber isn’t just known for aiding constipation. It also:

  • It brings out cholesterol from your system

  • Help keep you full, which can aid in losing weight

  • Lowers chances of diabetes and heart disease

  • Releases toxins that cause acne

What to Expect From a Lack of Fiber

  • Constipation (obviously)

  • Increase the risk of cardiovascular disease

  • Increased inflammation in your body

  • Less energy

  • Feeling hungrier than you should

How much fiber do you need?

Men who are 50 and younger should consume 38 grams of fiber per day, while men older than 50 consume 30 grams. Women aged 50 and younger should consume 25 grams per day; women above 50 should have 21 grams. According to the US Institute of Medicine, “Only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men.”

Different Types of Fiber

There are two main types of fibers- Soluble and Insoluble. Soluble fiber helps with digestion. When mixed in with water, this type of fiber can dissolves quickly. Thus, by mixing in with foods, it will speed up your digestive process.

Insoluble fiber, however, does not like to dissolve as easily. When in your digestive system, this helps to clump up all of the stool and allow everything to pass easily by “improving its form and consistency”.

Fibrous Foods

  • Beans, peas, and lentils

  • Eat more whole grains like whole wheat or whole-wheat flour

  • Fruits like plums, avocado, strawberries, and bananas

  • Nuts such as almonds, peanuts, chia seeds, pecans, and cashews

Supplements for some quick fiber

Fiber Choice Gummies are great for getting fiber if you’re in a hurry or just love eating gummies. A serving of two of these gummies provides 3-4 grams of prebiotic fiber. Just eating 2-3 of these a day can really help the extra fiber your body needs.

Metamucil Powder Drink that is mixed in with psyllium husk. Psyllium husk is well known to improve the flow of your bowel system. This is great for people who are struggling with constipation.


Although an intake of fiber in your everyday life is adequate for you, like most things in life, too much of it will end up being your downfall. If you intake too much fiber by any chance, you will start to see side effects like diarrhea, abdominal pain, and bloating. That is why controlling and keeping track of how much fiber you consume is essential to your health.