Fiber is an essential part of a healthy diet, yet many people don't get enough of it. But why is fiber so important?

What Is Fiber?

Fiber consists of substances that are not broken down by enzymes in the small intestine. Instead, they travel to the large intestine, where they are either fully or partially fermented by gut bacteria. One of the key characteristics of fiber is its solubility in water, which divides it into two types: soluble fiber and insoluble fiber. Some fibers absorb water, while others do not.

How Does Fiber Benefit Your Body?

• Soluble fiber not only affects gut bacteria but also plays a role in regulating glucose and fat metabolism. Certain soluble fibers, such as inulin and pectins, act as prebiotics, feeding beneficial gut bacteria and promoting a healthy microbiome.
• Insoluble fiber absorbs water, increasing its volume and stimulating bowel movement.
• In the stomach, fiber binds to liquid, expanding the volume of food, which enhances satiety signals. It also slows digestion, keeping you full longer.
• Fiber helps remove bile acids from the body, prompting the liver to produce more, which in turn lowers cholesterol levels.
• It slows down the breakdown and absorption of carbohydrates, preventing rapid blood sugar spikes—this is especially beneficial for people managing diabetes or weight loss.
• When fermented in the large intestine, fiber produces short-chain fatty acids, which support gut health, lower pH levels (hindering harmful bacteria growth), and provide energy for beneficial gut bacteria.

Increasing your fiber intake may help with:

✅ Weight management and obesity prevention

✅ Gallstones

✅ Diabetes and insulin resistance
✅ Colon cancer – Studies on nearly 300,000 men and 200,000 women suggest high fiber intake reduces the risk of colon cancer.
✅ Diverticulitis – Fiber helps maintain stool volume, reducing internal pressure in the colon, which may prevent inflammation.
✅ High cholesterol – Soluble fiber can lower LDL cholesterol levels.
✅ High blood pressure and heart disease
✅ Constipation
✅ Inflammatory bowel disease and irritable bowel syndrome (IBS)

How Much Fiber Do You Need?

To reap the benefits of fiber, aim for at least 25 grams per day.

So, are you getting enough fiber? If not, it might be time to add more whole grains, fruits, vegetables, and legumes to your diet! Also, to ensure you will provide good quality fiber to your body, you can check out our products with Fiber here.