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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Why Your Diet Needs More Fiber (And How to Get It)

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.

Introduction

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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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What Is Fiber, Really?

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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Most People Don't Eat Enough

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 Keeps Your Gut Happy

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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It's a Heart Helper, Too

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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Balances Blood Sugar Naturally

Trying to manage your weight? Fiber-rich foods are more filling and help reduce overeating by keeping hunger at bay for hours.

Fiber Keeps You Full, Longer

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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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Easy Fiber Boosters to Add Today

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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Don't Forget to Drink Water

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.

Conclusion 

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