Fiber, Explained: Why the Type Matters More Than You Think (and Why the Type Matters)
Fiber is one of those nutrients everyone knows they “should” eat more of, yet few people really understand what it does or why it matters. It is often reduced to a single idea: digestion. Helpful, but incomplete.
At Farm to Fit, we spend a lot of time thinking about how nutrients show up in everyday meals, and conversations with trusted voices like our friend Megan Barnett (MS, CNS), co-owner of BioLounge and co-founder Florasophy, continue to reinforce just how foundational fiber is to long-term health.
What Is Fiber, Really?
Dietary fiber comes from plant foods and passes through the digestive system largely undigested. There are two main types, and both are important.
Soluble fiber dissolves in water and forms a gel-like substance in the gut. This helps:
- Slow digestion
- Support steady blood sugar levels
- Lower LDL cholesterol
- Feed beneficial gut bacteria
Insoluble fiber does not dissolve in water. It adds bulk and helps move food through the digestive tract, supporting regular digestion.
Most whole foods contain a mix of both types, which is why variety matters.
Why 40 Grams Is a Helpful Reference Point
While individual needs vary, many nutrition experts point to around 25–38 grams of fiber per day as a general guideline, and higher intakes around 40 grams are commonly associated with improved digestive and metabolic health.
The bigger issue is not whether someone hits an exact number on any given day, but that most people are consistently far below it, often closer to 15–20 grams.
Reaching higher fiber intake is less about eating more food and more about choosing fiber-dense foods consistently throughout the day.
What ~40 Grams of Fiber Can Look Like in Real Food
Here is an example of how fiber can add up using familiar, whole foods. This is not a prescription, just a practical illustration.
Breakfast
- Chia seeds, 2 tbsp – ~10g fiber
- Raspberries, 1 cup – ~8g fiber
Lunch
- Lentils, 1 cup cooked – ~15g fiber
- Leafy greens – ~2g fiber
Snack
- Apple with skin, medium – ~4g fiber
Dinner
- Brussels sprouts, 1 cup cooked – ~4g fiber
Other Support
- Fiber supplement such as Florasophy or psyllium husk, 1 serving – ~5–7g fiber
Approximate daily total: ~40–45 grams of fiber
Other High-Fiber Foods to Mix and Match
- Black beans, 1 cup cooked – ~15g
- Chickpeas, 1 cup cooked – ~12g
- Avocado, 1 medium – ~10g
- Broccoli, 1 cup cooked – ~5g
- Sweet potato (with skin), medium – ~4g
- Ground flaxseed, 2 tbsp – ~4g
Spreading these foods across meals tends to be easier on digestion than loading fiber into one sitting.
A Few Important Tips
- Increase fiber gradually if your intake has been low
- Drink plenty of water to support digestion
- Aim for variety rather than relying on one “fiber food”
Fiber works quietly in the background, supporting everything from digestion to long-term heart health. When it shows up consistently, meals tend to be more satisfying, energy levels more stable, and digestion more comfortable.
If you want to read more about Megan Barnett’s take on fiber read here. And give us a ring if you want to know more about how Farm to Fit can help support your fiber intake, give us a ring and we’ll find the best plan for you!
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