Why your Dietitian can't stop talking about fiber

briensprouts
Sep 5
2 min read

I’m a Dietitian (The Healthy Bee Dietitian), and Dietitians alike are constantly talking about fiber because it plays a crucial role in overall health—and most people aren’t getting enough of it. Here’s why it’s such a big deal:

1. Most people are fiber-deficient

In the U.S. and many other countries, people consume about half the recommended daily fiber intake.
- Recommended: 25–30g/day
- Average intake: 10–15g/day
Why is the average so low? Many processed and ultra-processed foods contain little to no fiber (unless fiber is the intended focus).

2. Fiber supports digestive health

Fiber helps prevent constipation by adding bulk to stool.
Promotes regular bowel movements, and having more regular bowel movements can decrease negative GI symptoms such as bloating and gas in the long run. Adding fiber can temporarily cause some gas and bloating, but will decrease overtime.
Fuels beneficial gut bacteria (especially prebiotic fiber) to create a more diverse microbiome. This has been found to be beneficial to multiple body systems, not just the gut.

3. It’s linked to lower disease risk

Prevailing research is finding more links between better fiber intake and disease prevention or avoidance. High fiber diets are associated with lower risks of:

Heart disease
Type 2 diabetes
Colorectal cancer

There are many factors that contribute to disease prevention, but the prevalence of higher fiber diets in disease prevention is a trend we cannot ignore.

4. It helps regulate appetite

Fiber slows digestion, which:
- Keeps you fuller longer
- Stabilizes blood sugar
- Reduces cravings
Fiber containing foods can actually reduce big peaks and valleys in blood sugar that can occur after eating carbohydrate rich foods. Keeping blood sugar in the optimal range not only helps you feel better, but it helps reduce cravings and keeps you feeling full.

5. It’s easy to overlook

Processed foods are usually stripped of fiber, unless fiber is a key focus or ingredient. Focusing on whole foods as a staple can help increase the amount of fiber in the diet. This could look like building a meal with a whole grain, vegetable and fruit.

Trendy low-carb or high-protein diets often skimp on high-fiber foods like:
- Whole grains like whole wheat bread, brown rice, whole wheat pasta
- Legumes and pulses like beans, lentils, and peas
- Fruits, especially those where the skin is consumed
- Vegetables

🥦 So what are dietitians saying?

They're pushing for:

More plant-based, whole foods
Reading labels for fiber content
Adding fiber gradually to avoid bloating
Drinking more water to help fiber do its job

Want more reading? Checking out the resources used to write this article: