Sell 4 Free Real Estate
Focus on fiber for better digestion, heart health and weight management
This column is part of a monthly nutrition education series written by Haley Hester, MA, RDN, LD, registered dietitian nutritionist at Daviess Community Hospital, to provide practical, evidence-based guidance to help individuals make informed choices about their health.
Fiber is a type of carbohydrate found in plant-based foods that the body cannot digest. It plays an important role in regulating digestion, supporting heart health and helping individuals feel full longer.
Fiber supports several key areas of health. For digestive health, it helps prevent constipation and promotes regular bowel movements. For heart health, it can help lower cholesterol levels and support blood sugar control. Fiber also plays a role in weight management by helping individuals feel satisfied after eating, which may reduce overeating. In addition, fiber supports gut health by feeding beneficial bacteria, which contributes to a stronger immune system.
Daily fiber needs vary, but general recommendations suggest that women aim for about 21 to 25 grams or more per day, while men should aim for about 30 to 38 grams or more per day. For those who are not used to monitoring fiber intake, tracking intake for a few days can be a helpful starting point. Gradually increasing fiber over several weeks can help the body adjust more comfortably.
There are two main types of fiber: soluble and insoluble. Soluble fiber slows digestion and can help lower cholesterol levels. It is commonly found in foods such as oats, apples, beans and citrus fruits. Insoluble fiber adds bulk to stool and helps move food through the digestive system more efficiently. Sources of insoluble fiber include whole grains, nuts and vegetables.
Incorporating more fiber into daily meals can be simple and manageable. Starting the day with whole grain cereal or oatmeal can help increase intake early. Choosing snacks such as raw vegetables, fruits or nuts can also contribute to daily fiber goals. Opting for whole grain bread, pasta and rice instead of refined grains is another effective way to increase fiber.
Additional strategies include adding beans or lentils to soups, salads and stews, keeping the skin on fruits and vegetables when possible, and incorporating foods such as chia seeds or flaxseeds into meals and snacks. These small changes can add up and support overall health.
Building healthy habits over time can make increasing fiber intake more sustainable. Drinking plenty of water is important, as fiber works best when it absorbs water and moves smoothly through the digestive system. Combining high-protein and high-fiber foods, such as beans or lentils, can also support both satiety and nutritional balance.
Haley Hester, MA, RDN, LD, is a registered dietitian nutritionist at Daviess Community Hospital in Washington, Indiana. She provides inpatient and outpatient nutrition care and specializes in diabetes and nutrition education, heart health, weight management and medical nutrition therapy for chronic conditions. Haley earned her bachelor’s and master’s degrees in dietetics and nutrition from Ball State University and is a licensed dietitian in Indiana. For more information about Daviess Community Hospital’s Diabetes and Nutrition Education, visit //www.dchosp.org/dietitian
About Daviess Community Hospital