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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Fiber does more than keep things moving. From digestion to heart health, it's one nutrient most of us don't get enough of. Let's break it down.
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Fiber is the part of plant foods your body can't digest. It passes through your system, helping with digestion, blood sugar balance, and even cholesterol.
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The average person eats far less than the recommended 25–38 grams a day. If you're not paying attention, chances are you're falling short too.
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Think of fiber as food for your gut bacteria. It feeds the good microbes, supports immunity, and keeps bloating and irregularity in check.
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Fiber isn't just for digestion. Soluble fiber (like that in oats and beans) can help lower LDL (bad) cholesterol and reduce heart disease risk.
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Fiber slows how quickly sugar hits your bloodstream. That means fewer energy crashes and better blood sugar control, especially important if you're diabetic or prediabetic.
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Trying to manage your weight? Fiber-rich foods are more filling and help reduce overeating by keeping hunger at bay for hours.
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Start simple: Add chia or flaxseeds to smoothie Swap white rice for quinoa Snack on carrots, berries, or almond
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When increasing fiber, water is key. It helps fiber move smoothly through your system and prevents discomfort like gas or bloating.
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Adding fiber doesn't require an overhaul. Start with one or two swaps a day, and your gut, heart, and energy levels will thank you.
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