Fiber functions in a unique way compared to other carbohydrates. It isn't fully digested, but it plays a crucial role in how satisfied you feel after eating and in keeping your energy levels steady throughout the day. Many people don't get enough fiber, but the good news is that you don't have to completely overhaul your diet to increase your intake.
How Fiber Helps You Feel Full
Foods that are rich in fiber require more chewing, and they move more slowly through your digestive system. This means you'll feel full for a longer time after meals, making you less likely to reach for snacks soon after eating. There are two main types of fiber: soluble fiber, found in foods like oats, beans, and apples, forms a gel in your gut that helps smooth out blood sugar spikes and provides lasting energy. Insoluble fiber, which is abundant in whole grains and many vegetables, adds bulk to your stool and supports regular digestion. If you want more details, MedlinePlus offers a thorough guide on what fiber does, how much you need, and the best sources to find it.
Most People Need More
The general recommendation is 25–30 grams of fiber per day, but most adults only get about half that amount. There's no need to try to fix this overnight. Suddenly adding a lot more fiber to your diet can lead to digestive discomfort like bloating and gas, so it's wise to increase your intake gradually. Just add a little more each week, and make sure to drink plenty of water to help your body adapt and make the transition smoother.
Easy Ways to Get More Fiber (With Real Numbers)
- Breakfast: Try swapping your usual breakfast cereal for a bowl of oatmeal, and add some berries and an apple. You'll get around 8–10 grams of fiber right there, which is an excellent way to start your day with sustained energy.
- Lunch or dinner: By adding half a cup of cooked lentils or black beans to your meal, you'll get another 7–8 grams of fiber. Pair this with a salad or some extra vegetables and you'll boost your fiber intake even further, supporting both fullness and digestive health.
- Snacks: Instead of reaching for packaged snacks that are usually low in fiber, grab an apple or snack on raw carrots with hummus. These options provide fiber that really helps keep you satisfied between meals and supports overall health.
If you stick with these simple swaps and additions for a while, you'll likely notice that you're not as hungry between meals. You may even find that you eat a little less overall, without feeling deprived or like you're missing out on the foods you enjoy. Your calorie tracker can help you see these changes in your daily totals and understand how your hunger and energy levels are shifting.
If you're interested in seeing how these changes affect you, you can download cAIlories on the App Store and track your meals. This way, you can observe how increasing your fiber intake influences your nutrition numbers, and perhaps even how you feel day to day. Remember, small changes can make a big difference, and building up your fiber intake gradually is a positive and manageable step towards better health.
