How High-Fiber Foods Improve Your Health

09.05.2025 | Category: Eating Well

Expert Reviewer: Dr. Tammy Lovette, MD, ABFM
Medical Director, Mutual of Omaha

Summary: Staying hydrated and eating high-fiber foods is a powerful combo. Together, they can improve digestion, support heart health and help you stay energized.

As we age, we become more mindful of the daily habits that help us feel our best, such as getting enough rest, staying active and making healthier food choices. One essential nutrient that often gets overlooked in healthy food choices is fiber.

The benefits of high-fiber foods go far beyond regulating digestion. High-fiber foods help lower cholesterol, manage blood sugar, support weight control and even contribute to healthier skin and a stronger immune system.¹

These benefits become even more potent when combined with proper hydration because fiber and water work as a team. Fiber helps keep things moving through your system, while water enables fiber to do its job efficiently.

Together, they form the foundation of a healthier gut, and by extension, a healthier you. Let’s examine how high-fiber foods, supported by proper hydration, can improve health and well-being at any age.

What is dietary fiber?

Dietary fiber is a type of carbohydrate found in plant foods that the human body cannot digest or absorb. Unlike other carbs that quickly turn into sugar, fiber mostly passes through your digestive system, helping things run smoothly while supporting overall health. This is why fiber is essential for digestive health.

Two types of fiber that you should include on your plate are:

Soluble fiber, which mixes with water to form a gel-like substance. It slows down digestion, which helps lower cholesterol and keeps your blood sugar steady. It can be found in oats, beans, apples and citrus fruits—all great high fiber foods packed with benefits.
Insoluble fiber, which doesn’t dissolve in water. It adds bulk to your stool, making it easier to pass. This helps prevent constipation and regularizes your digestive system. Whole grains, nuts, seeds and various vegetables are rich in this kind of fiber.

By including both types of fiber in your diet, you support smoother digestion and add foods that are beneficial for the heart to your meals. And if you find it tough to get enough fiber from food alone, high fiber supplements can help—remember to drink plenty of water to keep things flowing.

7 health benefits of a high-fiber diet

Eating more fiber might seem like a small change, but it can have a big impact. From smoother digestion to a stronger heart and even healthier skin, the benefits of high-fiber foods touch nearly every part of your well-being.

1. Digestive health

In a nationwide U.S. survey, Rome IV-defined chronic idiopathic constipation (CIC) was found to be common, affecting 6.0% of the population.² A high-fiber diet helps by adding bulk to your stool and speeding things up in your digestive tract.

Fiber also nourishes the healthy bacteria in your gut, supporting a balanced microbiome. This balance can help prevent issues such as diverticulitis and hemorrhoids, making fiber and digestive health one of the most important wellness partnerships you can invest in.

2. Cardiovascular health

Soluble fiber attaches to cholesterol in the digestive system, aiding in its removal. Eating just 5 to 10 grams of soluble fiber per day can help reduce your LDL (“bad”) cholesterol.³ Additionally, fiber-rich diets are linked to better blood pressure and circulation. These are powerful fiber benefits that can help protect your heart and promote smooth digestion.

3. Weight management

Trying to manage your weight without always feeling hungry? Fiber can help. High-fiber foods take longer to chew and digest, which helps you feel full for longer. Both soluble and insoluble fiber are vital for optimal health and contribute significantly to the weight loss journey.⁴

4. Blood sugar control

Fiber slows the rate at which your body absorbs sugar, helping prevent blood sugar level spikes and crashes. A high-fiber diet is especially beneficial for people with diabetes or prediabetes, but it also supports steady energy for anyone throughout the day. Studies show that fiber-rich diets are linked to better insulin sensitivity and long-term metabolic health.⁵

5. Cancer prevention

A diet high in fiber is linked to a 17% lower risk of colorectal cancer, especially in people who regularly eat whole grains, fruits and vegetables.⁶ The reason? Fiber helps move waste and potential toxins out of your body more efficiently. Additionally, antioxidant-rich high-fiber foods protect cells from damage, potentially lowering the risk of cancers such as breast and stomach.

6. Longevity and overall health

Regular consumption of high-fiber foods is strongly linked to reduced risk of early death and improved overall longevity, making fiber an essential component of a health-promoting diet. A fiber-rich diet helps protect against heart disease, diabetes and inflammation, giving you more energy now and better odds of staying healthy later.

7. Improved skin health

Apart from being beneficial for your gut health, fiber impacts your skin. By helping regulate blood sugar, fiber can help reduce breakouts and prevent other skin issues. Additionally, high-fiber foods are packed with antioxidants that support skin cell renewal and fight oxidative stress, supporting clearer, more vibrant skin over time.

Examples of high-fiber foods

Adding more fiber to your diet is a great step, whether you’re aiming to support your heart, improve digestion or boost energy. And the best part? There are plenty of delicious ways to do it.

Here’s a breakdown of some everyday foods that pack a fiber punch. These are staples in a high-fiber diet and make it easy to enjoy the many high-fiber diet benefits without overthinking your meals.

Chart: Fiber content in common high-fiber foods

Fruits

Food Item	Serving Size	Fiber Content (grams)
Apples	1 medium	4.4
Pears	1 medium	5.5
Raspberries	1 cup	8.0
Bananas	1 medium	3.1

Vegetables

Food Item	Serving Size	Fiber Content (grams)
Broccoli	1 cup (cooked)	5.0
Carrots	1 medium	1.6
Turnip greens	1 cup (cooked)	5.0
Sweet Potatoes	1 medium	4.0

Legumes

Food Item	Serving Size	Fiber Content (grams)
Lentils	1 cup (cooked)	15.5
Split peas	1 cup (cooked)	16.0
Black Beans	1 cup (cooked)	15.0
Cannellini, Navy, Great Northern beans	1 cup (canned)	13.0

Whole grains

Food Item	Serving Size	Fiber Content (grams)
Quinoa	1 cup (cooked)	5.0
Oats	1 cup (cooked)	4.0
Brown Rice	1 cup (cooked)	3.5
Whole Wheat Bread	1 slice	2.0

Nuts and seeds

Food Item	Serving Size	Fiber Content (grams)
Chia Seeds	1 ounce	10.0
Almonds	1 ounce	3.5
Pistachios	1 ounce	3.0
Sunflower kernels	¼ cups	3.0

*Rounded to the nearest 0.5 gram.

*Source: Mayo Clinic, Nutrition and Healthy Eating, 2023

Tip: Variety is key. Aim to include foods from each category throughout your day to obtain the full range of fiber benefits. High-fiber supplements can help fill in the gaps, but whole foods, which provide other nutrients, are always the best place to start.

Incorporating fiber into a gluten-free diet

A high-fiber diet has numerous long-term health benefits, and you can reap these benefits even if you’re following a gluten-free lifestyle. While whole grains like wheat and barley are typical fiber sources, gluten-free options such as quinoa, brown rice and gluten-free oats are also rich in fiber and just as effective.

Incorporating these gluten-free, heart-healthy foods into your diet supports digestive health, stabilizes blood sugar, aids in weight management and can even reduce the risk of colorectal cancer.

For those with gluten sensitivity or celiac disease, it’s best to focus on fiber-rich alternatives such as chia seeds, legumes and high-fiber fruits and vegetables to ensure adequate fiber intake without compromising digestive health.

How to incorporate more fiber into your diet

Adding more fiber doesn’t require a complete diet overhaul. Small, smart changes can deliver big results.

Easy meal ideas

Start your day with high-fiber cereal or oatmeal topped with berries and chia seeds.
Add flaxseed or psyllium to smoothies.
Include beans, lentils, and veggies in soups, salads, or wraps.
Choose whole-grain bread, pasta, and rice over refined versions.

Snack smarter

Grab an apple or a pear (with the skin on).
Munch on carrots, almonds, or popcorn.
Mix Greek yogurt with ground flax or sunflower seeds.

Make simple swaps

Use quinoa or brown rice instead of white rice.
Try legume-based pasta.
Swap mayo with mashed avocado or chickpeas.

Consider high-fiber supplements

If food sources aren’t enough, high-fiber supplements like psyllium can help. However, it’s important to:

Speak with your physician before introducing any new supplements into your diet.
Stay well-hydrated.

A few mindful tweaks can improve fiber and digestive health while supporting overall wellness.

Embracing fiber for better health

A fiber-rich lifestyle supports more than just your gut. It’s linked to better digestion, a healthier heart, steady blood sugar and easier weight management. Just a few of the many benefits of a high-fiber diet can make daily life feel better and brighter.

The best part? You don’t have to change everything overnight. Adding fiber gradually and consistently leads to lasting habits that support long-term wellness.

At Mutual of Omaha, we’re committed to helping you protect what matters, including your health. From professional guidance to easy-to-use wellness tools, we’re here to support your journey every step of the way.

Visit Mutual of Omaha’s Planning and Advice to explore more tips and resources.

Frequently asked questions

How much fiber do I need each day?

The recommended daily fiber intake is about 25 grams for women and 38 grams for men. After age 50, it slightly decreases to 21 grams for women and 30 grams for men.⁷

What happens if I eat too much fiber?

Too much fiber, especially added suddenly, can cause bloating, gas, cramps or constipation without enough water. Increase your fiber intake gradually with plenty of hydration.

What are high-fiber greens?

High-fiber greens include leafy vegetables like spinach, kale, collard greens and Swiss chard, which are packed with fiber as well as essential vitamins and minerals.

Footnotes:

Harvard Health Publishing, The facts on fiber, Nov 2024
The American Journal of Gastroenterology, Chronic Idiopathic Constipation, November 2023
US Department of Veterans Affairs, Nutrition and Food Services, October 2022
Medical & Clinical Research Journal, The Science of Fiber: How it Promotes Healthy Weight Loss, November 2024.
Centers for Disease Control and Prevention, Eat well, 2023
BMC Gastroenterology August 2025, Cruciferous Vegetables intake and risk of colon cancer: a dose response meta-analysis
Mayo Clinic Staff, Dietary fiber: Essential for a healthy diet, December 2024

Expertly Reviewed by Dr. Tammy Lovette, MD, ABFM

Medical Director, Mutual of Omaha

Dr. Lovette is a board-certified Family Medicine physician and Medical Director at Mutual of Omaha. Her clinical career, followed by 15+ years in disability insurance medicine, have strengthened her belief in the power of preventative medicine and education about chronic disease management. In her free time, Dr. Lovette enjoys traveling with her husband, exercising with her dogs, and baking southern treats for family and friends.

632201_0825