Dietary fiber is an essential plant-based nutrient found in fruits, vegetables, whole grains, and legumes. Fiber helps normalize bowel movements by moving fluid and waste through the digestive tract. Fiber-rich foods have been shown to reduce the risk of colorectal cancer and other digestive diseases, lower cholesterol, help control blood sugar, and aid in achieving a healthy weight.

Most people do not meet the recommended daily fiber intake. The handout below provides the minimum recommendations for men and women and offers suggestions of high fiber foods to eat to increase your daily total.

Gut Check-in

Practice

Try to incorporate one high-fiber food into a meal or snack each day. In addition, remember to drink plenty of water.

Recipes

High Fiber Chocolate Bites

Healthy Digestion Smoothie

References