Fiber, a type of carbohydrate found in plant foods like fruits and whole grains, is best known for its digestive health benefits, including increasing stool bulk, nourishing beneficial gut bacteria, and promoting regular bowel movements. But supporting gut health isn’t the only thing this essential nutrient does for us. Here are four benefits of fiber that have nothing to do with a balanced microbiome.
Cholesterol is a waxy, fat-like substance that your body needs to function. However, if too much of the bad kind, called LDL cholesterol, builds up in your arteries, it can cause heart attacks and strokes.
Soluble fiber, a type of fiber that dissolves in water to form a gel-like substance in the digestive tract, can help prevent the body from absorbing some of the cholesterol in foods, according to Theresa Gentile, MS, RDN, CDN, a spokesperson for the Academy of Nutrition and Dietetics. According to the National Lipid Association, consuming 5 to 10 grams of soluble fiber each day can help lower LDL cholesterol by 5 to 11 points. Foods rich in soluble fiber include beans, oats, flaxseed, and oat bran, Gentile said.
Fiber slows your digestion, which helps prevent blood sugar spikes after you eat, according to Keri Gans, MS, RDN, CDN. That’s important because repeated blood sugar spikes can lead to insulin resistance, which can cause type 2 diabetes and problems with your kidneys, heart, eyes, and nerves.
According to a 2020 review, people with diabetes who consumed 35 grams of fiber per day had lower blood sugar levels than those who consumed 19 grams of fiber per day. (For reference, experts generally recommend that adults get between 21 and 38 grams of fiber daily, depending on factors like age, size, and sex.)
Consuming a fiber-rich meal can help you feel satiated for longer, according to Gentile. Because of that, you may consume fewer calories overall when you prioritize fiber in your diet, Gans added. One small study found that people with metabolic syndrome who consumed about 20 grams of fiber per day for a year lost an average of about five pounds.
According to Gentile, consuming an adequate amount of fiber helps reduce your risk of chronic conditions, such as diverticular disease—when tiny pouches form and bulge out in your colon—and colorectal cancer, the third most common type of cancer worldwide.
Eating 25 to 30 grams of fiber per day has been shown to help prevent diverticular disease, while the American Institute for Cancer Research recommends consuming at least 30 grams of fiber per day to lower your chances of getting cancer.
