4 Benefits of Fiber That Go Beyond Gut Health

Fiber, a type of carbohydrate found in plant foods like fruits and whole grains, is best known for its digestive health benefits, including increasing stool bulk, feeding beneficial gut bacteria, and promoting regular bowel movements. But supporting gut health isn’t the only thing this essential nutrient does for us. Here are four benefits of fiber that have nothing to do with a balanced microbiome.

Cholesterol is a waxy, fatty substance that your body needs to function. However, if too much bad cholesterol, called LDL cholesterol, builds up in your arteries, it can cause heart attacks and strokes.

Soluble fiber, a type of fiber that dissolves in water to form a gel-like substance in the digestive tract, can help prevent the body from absorbing some of the cholesterol in food, according to Theresa Gentile, MS, RDN, CDN, spokesperson for the Academy of Nutrition and Dietetics. According to the National Lipid Association, consuming 5 to 10 grams of soluble fiber daily can help lower LDL cholesterol by 5 to 11 points. Foods high in soluble fiber include beans, oats, flaxseeds and oat bran, Gentile said.

Fiber slows your digestion, which helps prevent blood sugar spikes after eating, according to Keri Gans, MS, RDN, CDN. This is important because repeated spikes in blood sugar can lead to insulin resistance, which can cause type 2 diabetes and problems with your kidneys, heart, eyes and nerves.

According to a 2020 study, people with diabetes who consumed 35 grams of fiber per day had lower blood sugar than those who consumed 19 grams of fiber per day. (For reference, experts generally recommend adults consume between 21 and 38 grams of fiber per day, depending on factors such as age, height and gender.)

According to Gentile, eating a fiber-rich meal can help you feel full longer. For this reason, you can consume fewer calories overall when you prioritize fiber in your diet, Gans added. A small study found that people with metabolic syndrome who consumed about 20 grams of fiber per day for a year lost an average of about five pounds.

According to Gentile, consuming an adequate amount of fiber helps reduce the risk of chronic diseases, such as diverticular disease (when tiny pouches form and bulge in the colon) and colorectal cancer, the third most common type of cancer worldwide.

Eating 25 to 30 grams of fiber per day has been shown to help prevent diverticular disease, while the American Institute for Cancer Research recommends consuming at least 30 grams of fiber per day to reduce your risk of cancer.