Flourish with Food: A Wellness Shortcut - Fiber

A new social media trend — “fibermaxxing” — has reignited an age-old concern among health professionals: dietary fiber.

Surveys show that only about 5% of people actually meet the daily fiber recommendations. Yet, most consumers believe they’re getting enough. The reality? The standard Western diet is seriously lacking in fiber.

For decades, fiber has been encouraged for supporting regular digestion and elimination. But its benefits have been found to go beyond that. A higher-fiber diet has been linked to:

• Lower risk of heart disease, stroke, diabetes, and GI cancers
• Better management of blood sugars, cholesterol, and even calories
• Improved satiety, helping meals and snacks keep you fuller for longer

Fiber also plays a key role in gut health. It feeds beneficial gut bacteria, which in turn produce anti-inflammatory compounds. Considering that 70–80% of immune cells live in the gut, this connection is especially important.

FDA’s dietary guidelines recommend 25 grams for women and 38 grams for men daily.

While some processed foods contain added fiber, health experts emphasize that it’s best to focus on natural whole foods for fiber: whole grains, fruits, veggies, beans, lentils, nuts and seeds.

For practical guidance on fiber-rich choices, check out:

• The FDA's Interactive Nutrition Facts Label
• The Mayo Clinic's Chart of High Fiber Foods
• Harvard School of Public Health's The Nutrition Source
  

Can you have too much fiber? Some “fibermaxxing” advice suggest 50 grams or more daily. Too much fiber can backfire, causing bloating, gas, and gut discomfort. Whenever increasing fiber, do gradually and drink lots of water to help your gut adjust.

Getting more fiber doesn’t have to be complicated. Consider these easy swaps and additions to get you started:

• Add chopped walnuts or chia seeds to oatmeal
• Swap out rice with easy-to-cook quinoa
• Choose whole-grain or legume-based pasta
• Pick Triscuits or Wheat Thins over refined grain crackers
• Opt for minestrone soup or add veggies to chicken noodle
• Include one fiber-rich food at every meal
• Snack on pumpkin seeds, favorite nuts, trail mix or apple slices with peanut butter
• Buy breakfast cereals with at least 5 grams of fiber per serving