Written by: Marci Clow, MS, RDN
Reviewed by: Hayley Miller, MS, RDN, LD, Physician's Choice Science Team
Let's be honest, fiber hasn't always been considered a sexy nutrient. For years, it was mostly known for helping you stay regular (and, yes, sometimes causing a little extra gas). It was the star of bland, dry bran muffins and the powder tucked away in Grandma's medicine cabinet to help "keep things moving."
Fast forward to today, and fiber is suddenly one of the hottest topics in health. From gut health to feeling full after meals, people are talking about the benefits of fiber. Social media influencers have even coined a name for eating more of it: "fibermaxxing." While some online trends can go overboard, this one has people paying attention to a nutrient that most of us don't get enough of.
So, what is fiber, and why does it matter? Let's take a closer look at why your body needs it and simple ways to get more of it every day.
Key Takeaways
-
Fiber is for much more than making you poop. It supports digestion, gut health, fullness, and overall wellness.
-
Most adults don't get enough fiber. Aim for about 25–35 grams per day by eating more fruits, vegetables, whole grains, beans, nuts, and seeds.
-
Both soluble and insoluble fiber matter, rather than worrying about the type, focus on eating a variety of fiber-rich plant foods.
-
Increase fiber gradually and drink plenty of water to give your digestive system time to adjust and help minimize gas and bloating.
-
When food isn't enough, a quality fiber supplement can help fill the gap. Look for one that's easy to take consistently and provides a meaningful amount of fiber.
What exactly is fiber?
Fiber is a type of carbohydrate found only in plant foods. But unlike other carbohydrates, your body can't fully digest it. Instead, it passes through your digestive system mostly intact. That may not sound so good, but it's actually what makes fiber so unique.
For years, fiber was thought of as little more than plant "roughage" with one job: helping to keep you regular—and it certainly does that well. But today, researchers know it does much more. In fact, many of fiber's health benefits come from the fact that it isn't fully digested.
Fiber is found in many everyday foods, including fruits, vegetables, whole grains, beans, nuts, and seeds. Even so, more than 90% of Americans still fall short of the recommended 25-35 grams of fiber each day, making it one of the most under consumed nutrients in the diet.
Why does fiber matter?
Ever heard phrases similar to, "A healthy gut, is a healthy you"? Whether you have or not, fiber is a big part of the story. Fiber does much more than just help you poop. Getting enough fiber is linked to better overall health and is associated with a lower risk of some common health conditions.
One reason fiber is so important is that it helps support a healthy gut microbiome—the trillions of beneficial bacteria that live in your digestive tract. These microbes play a role in digestion, nutrient absorption, and other aspects of everyday health. Some types of fiber act as prebiotics, providing food that helps beneficial gut bacteria grow and thrive.
In short, fiber matters but not just because it helps keep you regular. It also helps nourish your gut microbiome, making it an important contributor to whole-body health.
The two types of fiber
Fiber is typically grouped into two main types: soluble and insoluble. The good news? You don't have to choose one over the other. Most plant foods contain a mix of both, and each plays an important role in supporting your health.
-
Soluble fiber- As the name suggests, soluble fiber dissolves in water to form a gel-like substance in your digestive tract. This helps slow digestion, which can help you feel full longer and support healthy blood sugar and cholesterol levels already within the normal range. Good sources include oats, barley, beans, lentils, apples, and citrus fruit.
-
Insoluble fiber- You guessed it, this type of fiber doesn't dissolve in water. Instead, it adds bulk to your stool and helps move food through your digestive system. Good sources include whole grains, bran, nuts, seeds, and vegetables like broccoli, cauliflower, and leafy greens.
While soluble and insoluble fiber are helpful ways to think about fiber, scientists now know there's more to the story. Today, experts also look at how fiber behaves in the body, including whether it:
-
Forms a gel (viscosity), which can help slow digestion and promote fullness.
-
Is fermented by beneficial gut bacteria (fermentability), producing compounds that support gut and overall health.
-
Acts as a prebiotic, helping nourish the beneficial bacteria in your gut.
That's why many health experts now recommend focusing on getting enough total dietary fiber from a variety of fiber-rich plant foods instead of worrying too much about specific types.
How can fiber benefit you?
While these are some of fiber's most familiar benefits, scientists are still discovering new reasons to include more fiber in your diet.
-
Supports regularity- Fiber helps keep your digestive system moving by adding bulk to your stool and making it easier to pass. This supports regular bowel movements and can help ease occasional constipation. Think of fiber as your digestive system's cleanup crew, helping everything move along as it should.
-
Feeds your healthy gut bacteria- Some types of fiber act as prebiotics, meaning they fuel the beneficial bacteria in your gut. When gut bacteria are well fed, they produce compounds called short-chain fatty acids that help support a healthy digestive environment and may also play a role in supporting immune function, metabolism, and overall wellness. Good sources of prebiotic fiber include onions, garlic, bananas, oats, asparagus, chicory root, and Jerusalem artichokes. Think of prebiotic fiber as fertilizer for your gut. When these fibers reach the gut, they are fermented (eaten) by gut bacteria to help keep your gut lining healthy and your digestive system working at its best.
-
Helps you feel full longer- Certain types of fiber slow digestion, helping you feel satisfied after a meal. This may make it easier to manage appetite and reduce snacking between meals.
Simple ways to get more fiber
The best way to get more fiber is by eating a variety of plant foods, including fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. If these foods aren't already a regular part of your diet, don't worry, start adding them throughout your day. The good news is that small changes add up over time.
Most adults should aim for about 25-35 grams of fiber each day, but there's no need to obsess over counting grams. Instead, focus on adding at least one high-fiber food to each meal. Here are a few easy ideas:
-
Power up your breakfast by adding berries, nuts, or chia seeds to oatmeal or yogurt
-
Spread avocado on your toast or sandwich
-
Choose whole grain bread, pasta, or brown rice instead of refined grains
-
Boost your meals with beans or lentils in soups, salads, tacos, or chili
-
Snack smarter on fruit, vegetables, popcorn, whole-grain crackers, or a handful of nuts instead of chips or cookies
-
Add an extra serving of vegetables to lunch or dinner—for example toss sauteed veggies into pasta
As you increase your fiber intake, you may notice occasional digestive discomforts like gas and bloating while your digestive system adjusts. This is normal and typically improves over time. Increasing fiber gradually over a few weeks—and drinking plenty of water—can help. Fiber and fluids work together to help keep your digestive system moving comfortably.
For some people, getting enough fiber from food alone isn't always easy. Busy schedules, picky eating, food preferences, or certain dietary restrictions can make it challenging. In those cases, a fiber supplement can be a convenient way to help fill the gap—but it shouldn't replace a healthy, fiber-rich diet.
Did you know: Avocados are best known for their healthy fats, but they're also a great source of fiber. Half of a medium avocado packs in about 5 grams of fiber!
What to look for in a fiber supplement
While whole foods should always be your primary source of fiber, a supplement can help fill the gap if you're not getting enough through your diet. If you're considering a fiber supplement, here are a few things to keep in mind:
-
Choose one you'll actually take. Whether you prefer gummies, a powder that mixes easily into drinks, or another form, the best fiber supplement is one that fits your routine and is easy to use consistently.
-
Look for a meaningful amount of fiber. Not all supplements are created equal. Check the Supplement Facts label to see how much fiber each serving provides.
-
Consider the type of fiber. Prebiotic fibers, such as soluble corn and guar, help support regularity while also feeding the beneficial bacteria in your gut.
-
Keep it simple. Choose a product with no added sugar and no artificial colors, flavors, or sweeteners, especially if you're sensitive to certain ingredients.
Whether you prefer a chewable gummy or an easy-to-mix powder, Fiber Gummies and Easy Mix Fiber make it simple to add more fiber to your daily routine. Both provide soluble prebiotic fiber to help support digestive regularity while nourishing beneficial gut bacteria.
Did you know? A product labeled as an "excellent source of fiber," provides at least 20% of the daily value (DV) per serving (about 5 grams). A "good source of fiber", provides 10-19% of the DV (2.5-4.9 grams per serving).
The Bottom Line
Maybe fiber isn't so unsexy after all? Once known simply as the plant "roughage" that helped to keep you regular, fiber is now recognized as a powerhouse for supporting gut health and whole-body wellness.
And while social media may have made "fibermaxxing" the latest health trend, remember that more isn't always better. Your body works best with gradual, balanced changes—not extremes. Instead of trying to max out your fiber intake overnight, aim to consistently meet your daily needs through fiber-rich foods and, when needed, a supplement that provides a meaningful amount of fiber.
Health trends come and go, but healthy habits last a lifetime. Rather than chasing the latest social media trend, focus on making fiber a consistent part of your daily routine. Your gut—and the rest of your body—will thank you.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
References:
Academy of Nutrition and Dietetics. Dietary fiber. EatRight Pro. Accessed June 29, 2026.
Daley SF, Shreenath AP. The role of dietary fiber in health promotion and disease prevention: A practical guide for clinicians. In: StatPearls. StatPearls Publishing; 2025.