In This ArticleView All
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In This Article
Healthy Weight Loss
Weight Control
Lower Type 2 Diabetes Risk
Lower Odds of Heart Disease
Increased Beneficial Gut Bacteria
Reduced Risk of Certain Cancers
Longer Life
All-Natural Detox
Strong Bones
The Bottom Line
You know you’re supposed to eat plenty of fiber (28-34 grams per day, per the2020-2025 Dietary Guidelines for Americans), but if you’re among the 90-97% of Americans not getting enough of it in your diet, you’re missing out on a slew of health benefits. Here are 10 of fiber’s health benefits to encourage you to get your fill.
6 Sneaky Signs You’re Not Eating Enough Fiber, According to a Dietitian
It is well-known increasing your dietary fiber intakemay help in your weight loss journey. In a 2019 randomized controlled trial published inThe Journal of Nutrition,participants were assigned to one of four different calorie-restricted groups. They were also instructed to increase their dietary fiber intake at various intervals and to include 90 minutes of physical activity each week. Results showed that regardless of diet type, participants lost about the same amount of weight. Study authors felt this was due to the fiber intake and not calorie consumption, which affirms what previous studies had shown—that increasing your fiber intake can help you lose weight.
Fiber-rich foodsfill you up faster and keep you satisfied longer.
While more research needs to be performed, there is some evidence that suggests that those who eat more fiber tend to be leaner, according to a 2023 study inFrontiers in Nutrition. Researchers found that people who ate the most fiber after losing weight weighed less than those who ate less dietary fiber.
A 2020 study published in theJournal of Diabetes Investigationfound that a higher overall intake of dietary fiber was associated with a lower risk of type 2 diabetes. And while some previous studies showed that insoluble fiber was best type of fiber for lowering type 2 diabetes risk, this study suggests that the combination ofsoluble and insoluble fiberpredicted greater prevention of type 2 diabetes. While it’s not totally clear why fiber cuts type 2 diabetes risk, the researchers believe that it could be a combination of fiber’s favorable effect on blood glucose levels, creating a healthier gut microbiome andlowering inflammationin the body that may help stave off the development of diabetes.
According to a 2022BMC Public Healthstudy, a higher fiber intake was associated with a reduced risk for cardiovascular disease (CVD) in a large group of Americans. Researchers don’t completely understand how fiber works, but they think that soluble fiber plays a role in decreasing lipid uptake from the intestinal tract, resulting in lower blood levels of cholesterol according to a 2023Advances in Nutritionreview. In addition, experts say that dietary fiber reduces inflammation which can result in CVD in a 2022JAMA Network Openarticle.
The good bacteria that make up your gut’s microbiome feed off fiber whichhelps them flourish. According to a 2022 review article inAnimal Nutrition, as your gut bacteria gobble up fiber that has fermented in your GI tract, they produce short-chain fatty acids that have a host of benefits—including lowering systemic inflammation, which has been linked to many chronic health problems.
When you increase your fiber intake, it doesn’t take long to see the results. “You can start to see the changes in gut bacteria within just a few days,” saysKelly Swanson, Ph.D., a professor of nutritional sciences at the University of Illinois at Urbana-Champaign. The catch: You’ve got to consistently get enough grams of fiber over time to keep getting the benefits. Skimping on fiber shifts bacteria populations that may have negative consequences and result in increased inflammation in the body.
While studies are mixed, most seem to point to higher fiber consumption lowering the risk of cancer, especially colorectal and breast cancers. For example, in a 2020 review inThe American Journal of Clinical Nutrition, researchers found that higher fiber intake, in particular, the fiber found in whole grains, was correlated with a reduced risk of colorectal cancer. And another 2020 review published inCancerfound that soluble fiber and fruit fiber had the strongest associations with reduced risk of breast cancer. This falls in line with theAmerican Cancer Society’s recommendationsto eat foods rich in total fiber, which include fruits, vegetables and whole grains.
A 2022 review in theJournal of Translational Medicinefound that people who ate enough total fiber—which includes soluble and insoluble fibers—had a lower chance of dying early from anything, including cardiovascular disease and cancer. This means that even if you were to get heart disease, cancer or another condition, consuming enough fibermay protect you from dyingfrom it.
Some types of soluble fiber—known as prebiotics—have been shown to contribute to a greater bioavailability of minerals, like calcium, in your colon. The increase in bioavailability supports maintain bone density, according to a 2018 review in the journalCalcified Tissue International. Prebiotics provide food for your beneficial gut bacteria and can be found in certain fruits, vegetables, nuts and whole grains, such as asparagus, bananas, walnuts, onions, legumes, wheat and oats.
As you can see, fiber—all types—is good for your health. By eating a well-rounded, balanced diet that includes plenty of fruit, vegetables, nuts, seeds, legumes and whole grains, you will likely get the amount of fiber your body needs to run efficiently and lower your disease risk.
What Happens to Your Body When You Don’t Eat Enough Fiber
Originally appeared: This article first appeared in EatingWell, March/April 2016.
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