Fiber, Simplified: What It Is, Why It Matters, and How to Get More of It

Let’s be honest, fiber doesn’t get the attention it deserves. It’s not flashy, it’s not trendy, and it’s rarely the star of any health headline. But if you’re trying to improve digestion, support your hormones, reduce bloating, or simply feel better overall, fiber is your unsung hero.

Here’s what you need to know, without the science textbook overwhelm.

What Is Fiber, Anyway?

In short? Fiber is a type of carbohydrate found in plant foods that your body can’t fully digest. And that’s actually a good thing.

Instead of being broken down and absorbed like other carbs, fiber moves through your system and helps everything function a little more smoothly, from digestion to blood sugar regulation to gut health.

There are two main types:

• Soluble fiber dissolves in water and helps with things like blood sugar balance, cholesterol, and feeding your good gut bacteria.

• Insoluble fiber doesn’t dissolve and helps “move things along” in your digestive system, think regularity, less bloating, and smoother digestion.

You don’t have to memorize which is which, just know both are important, and eating a variety of fiber-rich foods covers your bases.

Why Fiber Matters (Especially in Midlife)

Fiber plays a bigger role in wellness than most people realize, especially for women navigating perimenopause, menopause, or just trying to stay energized and regular.

Here’s what fiber helps with:

• Keeps digestion smooth and supports regularity (bye, bloat and sluggishness)

• Helps manage blood sugar (no more hangry rollercoasters)

• Supports gut health by feeding beneficial bacteria

• Lowers LDL cholesterol

• May reduce the risk of certain cancers

And yes, getting enough fiber can even help with feeling fuller longer, which supports balanced eating without restriction.

Where to Find It

Fiber is only found in plants, which makes it a great reason to load your plate with real, whole foods. You’ll find it in:

• Fruits and vegetables: apples, pears, berries, carrots, leafy greens

• Whole grains: oats, barley, brown rice, quinoa

• Legumes: beans, lentils, chickpeas

• Nuts and seeds: chia, flax, almonds, sunflower seeds

• Root veggies and tubers: potatoes (especially with the skin!), sweet potatoes

You don’t need to obsess over the specific types (like lignin or beta-glucans), just aim for variety and color on your plate.

How Much Do You Really Need?

The goal for most adults is at least 18–25 grams of fiber a day, and ideally more like 25–30g for women.

The catch? Most people barely get half that.

Here’s the simple fix:

• Add one fiber-rich food to each meal

• Snack smart with things like fruit + nut butter or veggies + hummus

• Choose whole grains over refined

• Keep the skin on fruits and veggies when you can

Small swaps = big impact.

Fiber Labels Can Be Confusing, So Here’s the Bottom Line

Different countries measure fiber a little differently (yes, really), and food labels aren’t always easy to decode. Don’t stress over the specifics. If you're choosing more whole, unprocessed plant foods, you're naturally getting what your body needs.

No need to track grams or obsess over labels, just aim to “eat the rainbow” and include plants in every meal.

Final Takeaway: Fiber is Your Friend

Fiber isn’t fancy, but it works. It's one of the simplest ways to support your health in a meaningful, sustainable way.

So, let’s make it easy:

• Add a handful of berries to your breakfast

• Swap white rice for quinoa or brown rice a few nights a week

• Keep a can of beans or lentils in the pantry for quick protein + fiber add-ins