Fiber and digestion, what science shows

The basics of dietary fiber, explained simply, plus easy ways to get more

Fiber is one of the most studied parts of a healthy diet, yet most adults don't get enough. Here's what fiber is, how it supports digestion and how to fit more into your day.

What Is Dietary Fiber?

Dietary fiber is the part of plant foods your body can't fully digest. Instead of being absorbed, it travels through your digestive system, where it does several helpful jobs.

Two Types of Fiber

Soluble fiber

Dissolves in water and forms a gel. Found in oats, barley, beans, apples, citrus and psyllium. It also feeds the good bacteria in your gut.

Insoluble fiber

Doesn't dissolve. It adds bulk and helps food move through your system. Found in whole grains, nuts, seeds and many vegetables.

Most plant foods contain both, and a mix is ideal.

How Fiber Supports Digestion

• Supports regularity by adding bulk.
• Feeds your gut bacteria. When good bacteria ferment fiber, they produce short-chain fatty acids that help nourish the cells lining your gut.
• Helps you feel full and satisfied after meals.

How Much Fiber Do You Need?

According to the Dietary Guidelines for Americans, most adults need roughly 22 to 34 grams of fiber per day, depending on age and sex. Most Americans fall short of that.

Easy Ways to Eat More Fiber

• Breakfast: oatmeal with berries, or whole-grain toast.
• Lunch: add beans, lentils or chickpeas to salads and soups.
• Snacks: fruit, nuts, popcorn or veggies with hummus.
• Dinner: fill half your plate with vegetables.
• Go slow: increase fiber gradually and drink plenty of water.

When Food Falls Short

Whole foods should always come first. On busy days, a fiber supplement can help you stay consistent:

• Fiber Glow Gummies: 5 g of prebiotic fiber from chicory root per serving. Supports normal bowel function as part of a fiber-rich diet.*
• Fiber Flow: psyllium husk capsules, a bulk-forming soluble fiber. Take with a full glass of liquid.

Frequently Asked Questions

What's the difference between soluble and insoluble fiber?

Soluble fiber dissolves in water and forms a gel. Insoluble fiber doesn't dissolve and adds bulk. Both are important.

Is chicory root fiber soluble?

Yes. Chicory root fiber is a soluble, prebiotic fiber.

Why should I drink more water when I eat more fiber?

Fiber works best with enough fluid. Drinking water as you increase fiber helps keep things comfortable.

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Always talk with your healthcare provider before starting a new supplement, especially if you are pregnant, nursing, taking medication or managing a health condition.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.