What’s The Most Overlooked Nutrient in Your Diet? Fiber

When talking about healthy eating, the conversation often centers on calorie-cutting, trendy diets or balancing protein, carbs and fats. There’s rarely talk of a key nutrient that deserves more of the spotlight—fiber.

According to Atlantic Health registered dietitian Shannon Roque, RD, fiber is one of the most beneficial—yet under-consumed—carbohydrates in the American diet.

“The benefits of fiber go far beyond nutrition and digestion,” says Shannon. “The fullness factor you get from eating fibrous foods helps with weight management and appetite control. When you eat fiber, you feel full and satisfied much longer.”

And the benefits don’t stop there. Diets that are rich in fiber also help improve heart health, blood sugar and insulin levels and may lower your risk of Type 2 diabetes and certain cancers.

What is fiber?

Fiber is the part of plant foods that the body doesn’t digest easily. It’s the skin on an apple. It’s the strings of celery stalks. When you consume these fibrous foods, they pass through your digestive system intact and in two essential forms:

Soluble fiber dissolves in water and helps lower cholesterol and regulate blood sugar.
Insoluble fiber maintains its structure in water, which supports gut health and keeps the digestive system moving.

How much fiber should you eat?

Fiber guidelines vary for men, women and children, and the recommendations are higher than most people realize:

Women: 25 grams per day
Men: 38 grams per day
Children: 19 to 28 grams per day, depending on age and gender

What are high-fiber foods?

Fruits

Apples (with skin)
Berries
Pears
Avocados

Vegetables

Broccoli
Artichokes
Brussels sprouts
Sweet potatoes (with skin)

Whole grains

Oats
Brown rice
Quinoa
Farro

Legumes

Lentils
Black beans
Chickpeas
Kidney beans

Nuts and seeds

Chia seeds
Flaxseeds
Almonds
Pumpkin seeds

Simple ways to eat more fiber

“Toss farro into soups, add beans to salads, work berries and seeds into breakfast,” Shannon says, “and eat real fruit instead of drinking fruit juice. Fiber is in the skin and membranes of fruit, not the liquid. An actual orange beats orange juice every time.”

Supplements can also support fiber intake, as long as there are no added sugars or artificial ingredients. And they shouldn’t replace a balanced diet of real fruits, vegetables, whole grains and legumes.

Here are a few other fiber-boosting tips:

Start your day with fiber. Topping oatmeal or yogurt with berries or seeds helps meet your daily goal.
Choose whole-grain bread, pasta or rice and look for at least three grams of fiber per serving on the nutrition label.
Add beans and lentils wherever you can. Toss them into soups, salads, grain bowls, whole grains and roasted veggies.
Choose fiber-rich snacks such as nuts, fresh fruit and air-popped popcorn.

Shannon cautions, “When you add fiber to your diet, do it gradually and drink plenty of water. Too much fiber too quickly—especially without enough fluids—can lead to bloating, discomfort and constipation. Small, incremental changes lead to big differences over time.”

Learn More About Nutrition

Published: February 09, 2026

Related news articles

Healthy LivingWhat’s the most overlooked nutrient in your diet? FiberAre you eating enough fiber? For most Americans, the answer is no. An Atlantic Health expert explains why this powerful nutrient deserves a larger role in your diet.

Healthy LivingCan ultra-processed foods fit into a healthy diet? The answer may surprise youUltra-processed foods get a bad rap—but do they all deserve it? An Atlantic Health expert shares the ranking system for processed goods, and how to make smarter choices at the grocery store.

Healthy LivingLearn about ESG, a nonsurgical weight loss procedureSee how endoscopic sleeve gastroplasty at Atlantic Health offers a minimally invasive alternative to bariatric surgery and weight loss medication.

Healthy Living7 common myths about HPVIf you think you understand HPV, these facts may surprise you. An Atlantic Health expert clarifies the misconceptions surrounding humanpapillomavirus (HPV).

Healthy LivingHow to know if you have an underactive thyroid glandFatigue, weight gain and hair loss may seem unrelated, but could all be tied to an underactive thyroid. An Atlantic Health expert explains how a simple blood test can provide the answer.

Recipes Matcha energy smoothieThis five-minute matcha energy smoothie is not only creamy and naturally sweet, but packed with protein, fiber, and antioxidants for an all-day energy boost.

Healthy LivingWhy am I so tired? 6 ways to fight winter fatigueDiscover reasons why you feel more tired during the winter and natural energy booster recommendations from an Atlantic Health family medicine physician.

Healthy LivingThe hidden health link between your gut and your heartHeart health starts in an unexpected place—your gut. An Atlantic Health expert explains how the foods you eat help lower inflammation throughout your body—and that protects your heart.

Healthy Living5 Stretches that improve your postureSlouching can lead to pain, stiffness and poor posture. An Atlantic Health expert shares five simple stretches that rebalance muscles, improve mobility—and keep you standing tall.

Healthy LivingA new way to think about sugarAs we head into the sugar-heavy holiday season, an Atlantic Health registered dietitian offers some perspective about sugar and carbs—and how to balance them into a healthy diet.

RecipesWhole-grain caramelized onion and apple stuffing If you’re looking for a healthy spin on a Thanksgiving holiday classic, try this nutritious and delicious stuffing.

Women's HealthThe power of protein: Why women need more than they thinkMost women don’t eat enough protein. Atlantic Health expert explains how much protein women need to support muscle strength, bone health, metabolism and hormone balance.