This is a nutrient that burns excess fat and effectively improves intestinal health.

Experts say this nutrient is essential for digestion, immunity, and metabolism. Get enough fiber every day for healthy abs and a healthy gut!

Gut health has become a hot topic in recent years, and for good reason. Your gut is home to trillions of bacteria that influence everything from immune function to metabolism and even mental health. But when it comes to supporting gut health, there's one essential nutrient that's often overlooked: fiber.

Dietary fiber is a powerful nutrient found in plant foods that helps improve digestion, boost immune health, and reduce inflammation. There are two types of fiber: soluble fiber, which dissolves in water, and insoluble fiber. Both types are important for gut health. While fiber is often associated with keeping things moving through the digestive tract, research shows that fiber also helps maintain a balanced gut microbiome. According to a recent study published in Frontiers in Nutrition, a high-fiber diet is associated with a reduced risk of chronic diseases such as diabetes, heart disease, and colorectal cancer.

But how can you add more fiber to your diet and which foods should you eat more of? This article will give you the answers.

Fiber is extremely good for digestive health

Insoluble fiber, found in whole grains, nuts, and vegetables, helps move food through the digestive tract by adding bulk to stools, while soluble fiber, found in fruits and some vegetables, slows digestion by absorbing water and forming a gel-like substance.

Insoluble fiber is especially important because it helps keep things moving through your intestines, helping prevent constipation and keeping you regular, while soluble fiber can help control your blood sugar and cholesterol.

Fiber boosts the immune system

Fiber 'provides important food for gut bacteria,' which in turn supports your immune function. The gut is home to a significant portion of the body's immune system, so keeping it healthy is important for overall immune health. A 2022 study published in Nutrients found that fiber can help regulate the body's immune response and reduce the risk of chronic inflammation.

Higher dietary fiber intakes have been linked to improved gut microbiota, which may help prevent inflammation and support overall immune function.

Fiber helps lose weight and burn excess fat

Studies show that fiber is a valuable weight loss tool because it can reduce calorie intake and mindless snacking by helping you feel fuller for longer. While fiber doesn't speed up your metabolism, it is an essential nutrient for good health because it can support healthy blood sugar levels, weight management, and gut health, all of which are linked to metabolism.

Foods rich in fiber

The best sources of soluble fiber include oats, beans, lentils, apples, carrots, and citrus fruits. Insoluble fiber is found in foods such as whole grains, brown rice, nuts, and vegetables such as broccoli and cauliflower.

For optimal gut health, you should incorporate a variety of fiber-rich foods into your meals.

Luckily, adding more fiber to your diet is simple. Start by adding berries or bananas to your morning cereal or toast and replace refined grains with whole grains like quinoa or oats. Snack on nuts, seeds or dried fruit and add a vegetable to your lunch & dinner. These simple changes can help you reach your daily fiber goal while improving your gut health.

Should I take fiber supplements?

While getting fiber from food is the best option for your gut health, some people may have difficulty meeting their daily fiber needs through diet alone. In these cases, fiber supplements may be helpful. However, doctors warn that fiber supplements should only be taken when necessary and that it is best to consult a healthcare professional.

Isabella Humphrey

Update 25 May 2025