What Exactly Does Dietary Fiber Do For Your Body Anyway?

You undoubtedly know that fiber is a good thing to have in your diet. Maybe you've read our tips and tricks for bulking up your daily fiber intake, like adding chia seeds to your oatmeal or stirring quick oats into a boxed cake mix. Why go through all that extra work, though? Is fiber that crucial in your diet? The answer is a resounding "yes." While fiber may be best known for its multiple benefits to your GI system, that doesn't capture the full extent of how fiber does a body good.

Fiber is a carbohydrate, just like starches or sugars. But while those former two carbs are broken down by your body, fiber is not similarly deconstructed and absorbed. Rather than being a bad thing, fiber is actually beneficial. In your gut, fiber bulks up your stools and makes them softer, which alleviates constipation. It promotes good bacteria in your gut, and lowers your risks of colorectal cancers and hemorrhoids. But, again, your tummy isn't the only thing getting a boost from fiber!

A healthy fiber level in the body may also lower levels of bad cholesterol and lessen the risk of heart disease that can result from high cholesterol. Because fiber helps you feel satiated for longer — another gastrointestinal benefit — it also plays a role in regulating blood sugar, which can be very helpful for people who are at risk of developing Type 2 diabetes. Along those same lines, if you are managing your weight, high-fiber foods can help you maintain the sensation of fullness over a lengthier period of time.

The amount of fiber that adults need ranges from 21 to 38 grams per day, with people under 50 and men in particular requiring an intake on the higher end. Unfortunately, the average adult doesn't hit that goal very often. Fiber supplements exist and are sold prominently in stores, but you would always do best to get your daily fiber intake from whole foods. You may have heard that beans and legumes are powerhouses of fiber, but we made a whole list of foods with more fiber than lentils, most of which are easily-available and super delish.

Several sweet and yummy fruits, like guava, raspberries, and strawberries, for instance, are dense in fiber. Not that you needed an excuse to indulge in a fruit salad, but your gut, your blood sugar, and your cholesterol levels might all thank you for doing so! In terms of veggies, you can enjoy broccoli, acorn squash, asparagus, Brussels sprouts, and/or artichokes to help meet your daily goals, and that's just scratching the surface! Many nuts and seeds are also tiny fiber bombs, so throw back a handful of that trail mix and celebrate the fact that you are doing something positive for your body.

Given the many important benefits of dietary fiber, it's hard to overestimate the importance of meeting your daily intake goals. Thankfully, there are a number of popular foods that can help you along the way. If you're really struggling, talk to your doctor or medical professional about an over-the-counter supplement. Whole foods are best, but a fiber powder or capsule is likely better than an insufficiency.