Fiber: More than gut health

We’ve long known fiber is good for your gut, but now we are learning more about how it benefits multiple systems in our bodies 

March 20, 2026
Food & Health
Healthy People
A table with avacado, a basket of berries, and raddishes
Headshot of Joanne Slavin

Juicy red raspberries, crisp green broccoli, hearty brown nuts, savory warm oatmeal — all of these foods are known to be high in fiber. Many of us are aware of their benefits to our digestive health, but fiber also has a role in our overall health and wellbeing. 

Each plant source of insoluble fiber contains bioactives — compounds that have been linked to lower incidence of cardiovascular disease, cancer and Type 2 diabetes — offering potential health benefits beyond those of the fiber itself. Fiber can also help protect against inflammatory bowel syndrome, obesity and colorectal cancer. It helps the body flush toxins, lower cholesterol and promote weight loss because it helps people feel fuller while consuming fewer calories.

"We've known this forever, and it has to get rediscovered all the time," said Joanne Slavin, professor of food science and nutrition at the University of Minnesota. "Fiber is really good medicine. It's the one thing we want people to eat more of."

A bowl of oatmeal topped with blueberries and almonds

Unfortunately, most Americans do not get enough fiber in their diets. But “fibermaxxing” is trending on social media, with everyone from influencers to food company CEOs seeing fiber as the next big nutrition trend. However, even those who make an effort to increase their fiber intake can be discouraged when they do it too quickly and experience side effects, like bloating and feeling gassy. Instead, Slavin recommends increasing fiber intake gradually, making small, incremental changes to your normal diet. 

"If you're going to have a cookie, have an oatmeal cookie," she said. "It doesn't take large amounts of fiber to have a real effect.” Other simple swaps include choosing breads, pastas, and cereals made from whole grains, eating whole fruits instead of drinking juice, adding nuts, raspberries, blackberries, or avocado to your favorite dishes.  

“Everybody, even the fast-food industry, needs to be part of the solution. There's a lot of space to get fiber in your diet you can tolerate, and it's really important," says Slavin. 

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