Let’s talk fiber with Yvette

Hey Friends, Let’s talk Fiber!

I get asked a lot about dietary fiber and the trend of fiber-maxxing. What is fiver, what does it mean really, where should I get my fiber, how much do I need????

Let’s break it down:

Fiber is one of nutrition’s quiet overachievers. It usually doesn’t get the spotlight like protein or the latest superfood trend, until now!

It plays a major role in digestive health, blood sugar control, cholesterol management, fullness, and gut health.

So, what exactly is fiber? In simple terms, dietary fiber is the part of plant foods your body can’t fully digest. Instead of being broken down and absorbed like other carbohydrates, fiber moves through your digestive tract and supports everything from regularity to heart health.

Most adults should aim for about 14 grams of fiber per 1,000 calories eaten, which works out to around 25 grams per day for women and 38 grams per day for men. Despite that, many (as in 95%) of Americans fall short, which is one reason fiber-rich foods deserve a regular spot on your plate.

There are two main types of fiber, and both matter.

Soluble fiber dissolves in water and forms a gel-like texture that can help lower LDL cholesterol and support steadier blood sugar levels.

Insoluble fiber does not dissolve in water and helps add bulk to stool, supporting regular bowel movements.

The easiest takeaway? You do not need to choose sides—your body benefits from both.

The best fiber sources are real foods, not powders or the trendy product gimmicks coming about right now. Think beans, lentils, peas, oats, barley, chia seeds, flaxseeds, nuts, vegetables, fruits, and whole grains. A few fiber all-stars include raspberries, black beans, pears with the skin on, avocado, popcorn, quinoa, artichokes, brussel sprouts, and sweet potatoes.

If you are increasing fiber, go slowly and drink enough water. That helps your digestive system adjust more comfortably and makes the habit easier to maintain.

The goal is not perfection—it is progress, one fiber-rich meal at a time!

Yvette Waters, RDN