This article was originally written by Family and Consumer Sciences Extension Agent, Rachel Ezzell, as an article for our FCS Newsletter. Want to receive our monthly newsletter directly to your email inbox? Sign up to receive the newsletter in your email each month! If not, content can be found here within our Duplin County website.
The Facts on Fiber
(Updated: May 7, 2026, 9:25 p.m.)
If you’ve been in a workshop or been reading this newsletter for awhile you inevitably know my background is as a classroom teacher. I am shocked that I both didn’t remember to wear green on St. Patrick’s Day this year and didn’t think twice about not wearing shoes with laces on April Fools Day. Regardless of the pranks typically associated with April 1st, we’re getting straight to the facts about fiber for this month’s spotlight article.
While I anticipate seeing even more current findings as we learn more about the most recent Dietary Guidelines for Americans, studies in 2021 found that only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber.
Fiber has been shown to protect against a variety of health outcomes including heart disease, diabetes, diverticulitis, inflammatory bowel syndrome, obesity, and colorectal cancer. It can also help people feel fuller while consuming fewer calories (American Heart Association). Foods like fruits, vegetables, legumes, nuts, seeds, and whole grains are typically higher in fiber. Check out this Food Sources of Fiber for more details and examples of foods from various food groups and their fiber content.
Start Slow
Our specific amounts of calories, fiber, etc. will vary based on age, gender, etc. However, the average recommended intake is about 28 grams of fiber per day. The average actual intake is only about 14 grams- or half. Don’t let this number alarm you into taking too much action too quickly. Some people try to increase their fiber intake all at once and can be met with side effects like feeling gassy and bloated. Start slow.
Drink Fluids
Soluble fiber forms a gel when mixed with liquids and is associated with lowering cholesterol and helping maintain blood sugar. Insoluble fiber absorbs water but doesn’t form a gel. It passes through the digestive tract largely intact and adds bulk to stool. We won’t go too in depth in examples of each type, but water is important for both- so staying hydrated as we increase fiber intake is important. Being well hydrated can help with bowel irregularity or uncomfortable bowel movements.
What About Supplements?
This is a conversation to approach with your primary care provider or other healthcare professional. For those who are able to consume fiber primarily from a healthy diet, this is typically preferred because of the valuable micronutrients also present in high-fiber foods. However, supplements can be beneficial in some situations or for individuals who may have other contraindications. Talk with your healthcare provider for more questions about how this relates to your specific situation.
Sources and For Additional Information
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