Eating 30 grams of fiber every day can make meals feel more filling and satisfying.Getting enough fiber supports better digestion and regular bowel movements, reducing constipation risk.Adequate daily fiber intake may lower cholesterol, heart disease, type 2 diabetes and certain cancer risks.<\/p>\n
Getting enough fiber has far-reaching health benefits, including improved digestion, heart health and weight management<\/a>. Despite these known benefits, more than 90% of the U.S. population falls short of the 2020-2025 Dietary Guidelines for Americans recommendation of 25 to 38 grams of fiber per day. Here is what happens to your body when you eat 30 grams of fiber every day, and simple ways to meet that daily target.\n<\/p>\n Benefits of Eating 30 Grams of Fiber Every Day While protein receives more attention, a large body of research shows that fiber is just as crucial for weight management.\n<\/p>\n \u201cDiets high in fiber are associated with a lower risk of obesity.\u00a0It is digested slowly and releases hormones like glucagon-like peptide-1 (GLP-1) that increase satisfaction after meals,\u201d\u00a0says Lainey Younkin, M.S., RD, LDN<\/a>. Younkin adds that this happens when gut bacteria feed on fiber in the large intestine, producing compounds that stimulate the release of GLP-1 and other hormones that make you full.\n<\/p>\n Many high-fiber foods<\/a>, like fruits and vegetables, are also naturally low in calories, making it easier to keep your intake\u00a0in check.\n<\/p>\n You May Improve Your Cholesterol <\/p>\n There are two forms of fiber: soluble and insoluble<\/a>. Soluble fiber dissolves in water to form a gel, while insoluble fiber adds bulk to stool.\n<\/p>\n According to Younkin, soluble fiber in particular may lower LDL (aka \u201cbad\u201d cholesterol<\/a>) by forming a gel that binds it and prevents its reabsorption into the body. One study found that for every 5-gram increase in soluble fiber per day, cholesterol was lowered by about six points.\n<\/p>\n You May Have More Regular Bowel Movements <\/p>\n “Chronic constipation\u00a0affects about 15% of people in the U.S., with a low-fiber diet being a common cause,” says Sarah Glinski, RD.<\/a>\u00a0She adds that fiber helps promote regularity by softening and bulking up the stool and allowing it to travel through your digestive tract more easily.\n<\/p>\n Both insoluble and soluble fiber can help support regular bowel movements. Insoluble fiber speeds up transit time, the time it takes for food to get from the top to the bottom of your digestive system, while soluble fiber adds bulk and makes bowel movements smoother.\n<\/p>\n Glinski says psyllium husk, a common fiber in supplement form, can be particularly beneficial for improving regularity.\n<\/p>\n You\u2019ll Have a Stronger Microbiome <\/p>\n The health of your microbiome\u2014the community of tiny living things (bacteria, viruses, fungi) living in your digestive tract\u2014is tightly connected to overall health. These microbes need proper nourishment to flourish, including adequate fiber.\n<\/p>\n Glinski notes that fermentable fiber\u00a0found in legumes, oats, barley, onions, garlic and cruciferous vegetables like broccoli helps feed the\u00a0good microbes in your gut. \u201cWhen these good microbes ferment the fiber, they produce compounds called short-chain fatty acids\u00a0(SCFAs), which lower inflammation in the body and may reduce your risk of diseases like inflammatory bowel disease\u00a0(IBD), type 2 diabetes and heart disease,\u201d she adds.\n<\/p>\n You May Lower Your Type 2 Diabetes Risk <\/p>\n Several studies link higher fiber intake to a lower risk of type 2 diabetes, a chronic disease that affects an estimated 462 million people worldwide.\u00a0Younkin says research shows that eating 30 grams of fiber per day may also lessen the severity of type 2 diabetes by improving insulin sensitivity<\/a>\u00a0and inflammation.\n<\/p>\n Because fiber slows food digestion, it can reduce blood sugar spikes<\/a>\u00a0and decrease inflammation, making the body more responsive to insulin\u2019s blood sugar\u2013lowering effects.\n<\/p>\n You May Reduce Your Risk of Cancer <\/p>\n Consuming 30 grams of fiber a day may also reduce the risk of several cancers, especially colorectal cancer,\u00a0as well as cancers of the esophagus, stomach and pancreas.\n<\/p>\n
\n You Might Lose Weight <\/p>\n