Fiber plays a key role in supporting gut health, which in turn benefits overall wellbeing. However, most Americans consume only about half of the recommended daily intake. A good target is around 25 grams per day for women and 38 grams per day for men.
Fiber is found in plant-based foods, and most sources contain a mix of both major types.
Insoluble fiber does not dissolve in water and adds bulk to stool, helping food move through the digestive system more easily and supporting regular, comfortable bowel movements. It is commonly found in the skins, seeds, and fibrous parts of fruits and vegetables, as well as nuts, seeds, and the bran of whole grains.
Soluble fiber, in contrast, dissolves in water to form a gel-like substance. It helps regulate blood sugar after meals, promotes a feeling of fullness, and may also support lower cholesterol levels, hormonal balance, and healthy digestion. Good sources include beans and other legumes, flax and chia seeds, and whole grains such as oats.
Both types of fiber are important, so eating a wide range of whole plant foods can help you meet your daily needs.