
"Eat more fiber" sounds boring… until you realize how much it touches: digestion, cholesterol, blood sugar, and long-term health. Two types do most of the work: **soluble** and **insoluble** fiber.

- **Soluble fiber** dissolves in water and forms a gel in your gut. That slows digestion, helps **lower LDL ("bad") cholesterol**, and can blunt post-meal blood sugar spikes. You'll find it in oats, barley, beans, lentils, peas, psyllium, and many fruits/veg. [medlineplus.gov](https://medlineplus.gov/ency/article/002136.htm)[PubMed](https://pubmed.ncbi.nlm.nih.gov/9925120/)[PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC10201678/)
- **Insoluble fiber** doesn't dissolve. It adds bulk, keeps things moving, and supports regular bowel movements. Think wheat bran, whole-wheat foods, many vegetables, nuts, and seeds. Most plants give you a mix of both. [medlineplus.gov](https://medlineplus.gov/ency/article/002136.htm)

## Why it matters

A massive set of reviews in *The Lancet* linked higher **dietary fiber intake** with lower risk of heart disease, stroke, type 2 diabetes, colorectal cancer, and even lower all-cause mortality. Trials also show small but real drops in body weight, blood pressure, and cholesterol when fiber goes up. Translation: fiber is everyday preventive care. [The Lancet](https://www.thelancet.com/article/S0140-6736%2818%2931809-9/fulltext)[PubMed](https://pubmed.ncbi.nlm.nih.gov/30638909/)

## The fiber gap is real

In the U.S., **dietary fiber is officially labeled a "dietary component of public health concern"** because typical intakes are too low. Average intake hovers around **~16 g/day**, well below the general targets of ~25 g/day for women and ~38 g/day for men (≈14 g per 1,000 kcal). [Dietary Guidelines](https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients)[NCBI](https://www.ncbi.nlm.nih.gov/books/NBK589559/)

### Make it easy to hit your number

If you'd rather not guess, **track your fiber**. In **Microgram**, you can see daily **total fiber** from meals (and which foods are high in fiber), then nudge your routine toward that 25-38 g/day sweet spot – no spreadsheets required. 

## Bottom line

You don't need a perfect plan, just more plants with texture. Aim for legumes a few times a week, swap refined grains for whole grains, add a spoon of seeds, and keep fruits/veg in the rotation. Your **gut health**, **cholesterol**, and **blood sugar** will thank you, and so will future you.

## References

MedlinePlus (NIH). **Dietary fiber: soluble vs. insoluble**—definitions, examples, digestion effects. [medlineplus.gov+1](https://medlineplus.gov/ency/article/002136.htm)

Reynolds A, et al. **Carbohydrate quality & human health** (systematic reviews/meta-analyses). *The Lancet.* 2019. [The Lancet](https://www.thelancet.com/article/S0140-6736%2818%2931809-9/fulltext)[PubMed](https://pubmed.ncbi.nlm.nih.gov/30638909/)

Brown L, et al. **Cholesterol-lowering effects of soluble fiber** (meta-analysis). *Am J Clin Nutr.* 1999. [PubMed](https://pubmed.ncbi.nlm.nih.gov/9925120/)

Ghavami A, et al. **Soluble fiber supplementation and lipids** (meta-analysis of RCTs). *Nutrients.* 2023. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC10201678/) 

**Dietary Guidelines for Americans 2020–2025**—fiber listed as a dietary component of public health concern; food sources. U.S. HHS & USDA. [Dietary Guidelines](https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients) 

**Fiber intake of the U.S. population**—mean ≈16 g/day. NCBI Bookshelf (WWEIA/NHANES analysis). [NCBI](https://www.ncbi.nlm.nih.gov/books/NBK589559/)

*Educational only; talk to your clinician for personalized guidance.*


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