04/21/2026
Fiber-
Why we need it and how to get it
- Fiber is the part of plant foods your body can’t fully digest.
- Helps feed gut bacteria, slow digestion, and support regularity.
- Two types:
• Soluble fiber: helps lower cholesterol and stabilize blood sugar
• Insoluble fiber: adds bulk and supports digestion
WHY FIBER MATTERS
- Supports gut health
- Prevents constipation
- Keeps you fuller longer, which helps with weight management
- Stabilizes blood sugar
- Helps lower cholesterol
- Linked to lower risk of Type 2 Diabetes and Colon Cancer
- The amount recommended is 25–38g/day
HIGH-FIBER FOODS
- Fruits: apples (with skin), bananas, berries
- Vegetables: broccoli, carrots, Brussels sprouts, sweet potatoes
- Whole grains: oatmeal, whole grain bread, farro, barley
- Legumes: lentils, chickpeas, black beans
- Extras: chia seeds, flaxseeds, avocado
WHY FOOD IS BETTER THAN SUPPLEMENTS
- Whole foods provide vitamins, minerals, antioxidants, and water
- Better for gut microbiome (variety of fibers)
- More filling and satisfying
- Lower risk of bloating or misuse
- Encourages healthier eating habits overall
MEDITERRANEAN DIET & FIBER
- Naturally high in fiber due to focus on plant foods
- Includes vegetables, fruits, legumes, whole grains, nuts, seeds
- Can easily provide 25–35g fiber/day
SAMPLE DAY
- Breakfast: yogurt, berries, chia seeds
- Lunch: grain bowl with vegetables and chickpeas
- Snack: apple and almonds
- Dinner: fish, roasted vegetables, lentils
