Posted by Kelly Harrington, MS, RDN
Let’s face it, digestive slowdowns happen. We do not always like to talk about it, but fiber, fluids, movement, and balanced meals can all play a role in supporting healthy digestion and regularity.
The Difference Between Soluble and Insoluble Fiber
Fiber comes in two main types: soluble and insoluble. Soluble fiber dissolves in water and helps support healthy cholesterol and blood sugar balance. It is commonly found in beans, oats, apples, citrus fruits, and other fiber-rich foods.
Insoluble fiber does not dissolve in water. It adds bulk to the diet and helps support normal movement through the digestive tract. Insoluble fiber is commonly found in vegetables, whole grains, nuts, seeds, and the skins of many fruits.
How Much Fiber Do You Need?
A diet rich in both types of fiber is important for digestive wellness. Many adults benefit from eating fiber-containing foods at each meal, including vegetables, fruit, nuts, legumes, beans, and whole grains.
Meat, dairy, and eggs do not contain fiber, which is why variety matters. Adding more colorful plant foods throughout the day is one of the simplest ways to increase fiber intake.
A Real-Life Example of a High-Fiber Day
| Breakfast | Grams of Fiber |
| Omelet with 2 eggs and 1 ounce cheese | 0 grams |
| ½ cup red bell peppers | 1 gram |
| ½ cup mushrooms | 2 grams |
| 1 cup spinach | 1 gram |
| 1 small tomato | 2 grams |
| 1 pear | 3 grams |
| Lunch | |
| Sandwich with 2 slices whole grain bread | 8 grams |
| Turkey breast, cheese, lettuce, and tomato | Negligible |
| 1 apple | 3 grams |
| 6 ounces yogurt | 0 grams |
| Snack | |
| ¼ cup whole almonds | 4 grams |
| Dinner | |
| 4 ounces chicken breast | 0 grams |
| 1 cup brown rice | 3 grams |
| 1 sweet potato | 3 grams |
| Salad with spinach, kale, cucumber, carrot, sunflower seeds, and dried cranberries | 7 grams |
| Total Fiber | 37 grams |
Water Helps Fiber Do Its Job
When increasing fiber, do not forget fluids. Fiber works best when paired with enough water throughout the day. Keeping a water bottle nearby can make hydration easier, especially at work, school, or while running errands.
Simple Ways to Boost Your Fiber Intake
- Add flaxseeds to oats, smoothies, and yogurt. Two tablespoons can add about 3.8 grams of fiber.
- Add chia seeds to smoothies, yogurt, oatmeal, or homemade snacks. One tablespoon can provide several grams of fiber.
- Choose whole grains more often, such as 100% whole wheat bread, quinoa, oats, brown rice, wild rice, amaranth, and millet.
- Eat whole fruit instead of drinking juice. The peel and pulp are where much of the fiber is found.
- Add spinach to soups, eggs, smoothies, protein shakes, pasta sauce, and other meals.
- Include nuts and seeds as snacks or toppings. A small portion can add meaningful fiber to your day.
- Reduce low-fiber refined carbohydrates, such as white bread, white rice, white pasta, sugary cereals, and highly processed snack foods.
- Consider probiotic-rich foods, such as yogurt, kefir, sauerkraut, or other fermented foods, as part of a digestive wellness routine.
- Consider a fiber supplement if you have trouble reaching your fiber goals through food alone. Start slowly and follow product directions.
Do Not Forget Movement
Daily movement also supports digestive wellness. Walking, stretching, strength training, and other regular activity can help support normal digestion and overall health.
Bottom Line: If you want to support digestive regularity, start with the basics: add fiber-rich foods throughout the day, drink enough water, move your body regularly, and build meals around vegetables, fruit, beans, legumes, nuts, seeds, and whole grains.
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
