Fiber deserves a spot on your plate 

This blog post is written by Illinois State University dietetic intern, Katie Moyer. 

Fiber is one of those nutrients that most people know they should eat more of, but it often gets overshadowed by protein and other nutrition trends. Despite its low profile, fiber plays an important role in overall health. It supports digestive health, helps maintain healthy cholesterol and blood sugar levels, and can help you feel full and satisfied after meals. Research has also linked higher fiber intakes with a lower risk of chronic diseases such as heart disease and type 2 diabetes, yet most Americans are only consuming about half of the fiber they need. Current recommendations suggest aiming for about 25 grams per day for women and 38 grams per day for men.  

The good news is that increasing fiber intake does not require a complete overhaul of your diet. Small changes throughout the day can make a meaningful difference. Choosing oatmeal for breakfast, switching to whole grain bread or pasta, adding beans to soups and salads, and keeping fruit, nuts, or popcorn on hand for snacks are all simple ways to add more fiber. Instead of focusing on one specific food, think about adding more plant-based foods throughout the day. A handful of berries in your yogurt, vegetables added to a sandwich, or chia seeds mixed into a smoothie can all help boost your intake. Many high-fiber foods also provide important vitamins, minerals, and other nutrients, making them a valuable addition to a balanced diet. 

One thing to remember is that fiber and fluids go hand in hand. As you increase fiber, it is important to drink plenty of water to help fiber move through the digestive system and reduce the risk of discomfort or constipation. If your current intake is low, start gradually and give your body time to adjust. Fiber may not be the most talked-about nutrient, but it remains one of the simplest and most practical ways to support long-term health.