Fiber: The Underrated Nutrient for Lasting Health

Protein has been having a moment lately — and for good reason. It’s essential for building muscle, supporting metabolism, and maintaining overall health. But in the conversation about what to eat for energy, strength, and longevity, fiber often gets left behind.

At For Health, we believe the most powerful nutrition strategies are usually the simplest. And few nutrients are as simple — or as impactful — as fiber.

What Is Fiber and Why Does It Matter?

Fiber is a type of carbohydrate found in plant foods that our bodies can’t fully digest. While that might sound unimportant, it’s actually what makes fiber so beneficial. Because it passes through the digestive system largely intact, it helps regulate many key processes in the body — from blood sugar control to gut health.

There are two main types of fiber:

• Soluble fiber, which dissolves in water to form a gel-like substance in the intestines. This type helps lower cholesterol and control blood glucose levels.

• Insoluble fiber, which doesn’t dissolve in water. It adds bulk to the stool, supports healthy bowel movements, and helps prevent constipation.

Both types are important — and most whole plant foods contain a mix of the two.

The Health Benefits of Fiber

Fiber supports nearly every aspect of health. Here’s how:

• Balances blood sugar: Soluble fiber slows digestion and helps prevent sharp spikes in blood glucose, reducing the risk of insulin resistance and type 2 diabetes.

• Lowers cholesterol: Certain viscous soluble fibers can bind cholesterol and bile acids in the gut, reducing their absorption and promoting cholesterol removal.

• Improves digestion: Insoluble fiber promotes regularity and supports a healthy gut microbiome by feeding beneficial bacteria.

• Supports weight management: High-fiber foods are more filling, helping control appetite and reduce overall calorie intake naturally.

• Promotes longevity: Diets high in fiber are consistently associated with lower risks of heart disease, stroke, diabetes, and certain cancers.

How Much Fiber Do You Need?

Most Canadians are getting only about half of the recommended daily amount of fiber. Here’s the general guideline for adults:

• Women: 21–25 grams per day

• Men: 30–38 grams per day

To reach these levels, gradually add fiber-rich foods over a few weeks, rather than all at once. Increasing too quickly — especially without enough water — can cause bloating, cramping, or constipation. Aim to increase your fiber intake slowly and stay well hydrated.

Simple Ways to Add More Fiber

Small shifts can make a big difference. Try:

• Breakfast: Oatmeal topped with berries and ground flaxseed

• Lunch: Lentil or bean-based chili with a side of fruit

• Snack: Raw vegetables with hummus or roasted chickpeas

• Dinner: Quinoa or brown rice with steamed vegetables and leafy greens
  

Fiber and Cholesterol: How It Works

Among all fiber’s benefits, one of the best-studied is its ability to lower LDL cholesterol — the “bad” cholesterol linked to heart disease. This effect comes primarily from viscous soluble fiber — the type that forms a gel in the gastrointestinal tract.

When consumed, this gel binds cholesterol and bile acids in the small intestine, trapping them and reducing their absorption and reabsorption. As a result, the liver uses more cholesterol to produce new bile acids, decreasing the cholesterol available in circulation. This lowers hepatic cholesterol content and upregulates LDL receptors in the liver, which then pull LDL particles (Apolipoprotein B–containing lipoproteins) from the bloodstream — effectively reducing LDL-C and ApoB levels.

How Much You Need for Heart Health

To achieve cholesterol-lowering benefits, aim for 25–30 grams of total fiber per day, with 5–10 grams of that coming from viscous fiber. For best results, spread intake throughout the day, aiming for 1–3 grams of viscous fiber per meal.

Top Sources of Viscous Soluble Fiber

• Oats and barley (rich in beta-glucan)

• Legumes such as lentils, lima beans, and kidney beans

• Chia seeds and psyllium husk

• Fruits like apples, pears, and peaches

• Vegetables such as asparagus, Brussels sprouts, and sweet potatoes
  

Fiber plays a powerful role in supporting digestion, heart health, blood sugar balance, and overall longevity. By focusing on whole, fiber-rich foods and building habits that prioritize consistency over perfection, you can make meaningful changes to your long-term health.

At For Health, our practitioners help you understand what your body needs — and how to create a nutrition plan that feels realistic, sustainable, and right for you. Book an appointment today to start building the foundation for lasting health.