What Fiber Really Does For Your Body

Think about the last time you felt full and energized after a meal that stuck with you for hours. Chances are, fiber was part of the reason. It’s one of those nutrients most people know is “good for digestion,” but its benefits go far beyond that. Fiber quietly supports everything from heart health to steady energy, yet most Americans are missing out.

Yet fewer than one in ten people in the U.S. get enough each day. The average intake falls far below the 25–38 grams recommended for adults.¹

What Fiber is — And What's The Main Purpose of Fiber

Fiber is the part of plant foods our bodies can’t completely digest. Instead of being broken down like proteins or fats, it travels through the digestive system and does its work along the way.  Knowing what fiber is only scratches the surface,  the real power lies in how it works inside the body. 

Some types of fiber act like a broom, moving waste through the digestive tract and keeping things regular. Others act like a sponge, binding to cholesterol and carrying it out of the body before it can build up in the blood. Certain fibers slow down how quickly sugar enters the bloodstream, preventing those sharp spikes and crashes after meals. Perhaps, and most importantly, fiber feeds the trillions of bacteria in our gut, which transform it into compounds that strengthen immunity and lower inflammation.

Together, these actions explain why people who eat more fiber tend to have lower risks of chronic diseases like heart disease⁶, diabetes, and even some cancers.⁵ 

What Are The Benefits Of Eating Fiber?

For adults, it can mean a steadier afternoon instead of a crash after lunch. For kids, enough fiber can help them stay focused in class and avoid mid-morning energy dips, and studies show that children with higher fiber intakes tend to have more balanced diets overall.²

And for everyone, it supports digestion, protects the heart, and lowers the risk of long-term health problems like type 2 diabetes.³ The benefits show up quickly, but they also add up over a lifetime.

For a deeper dive on the importance of fiber, see our Blog Post: The Power of a Nutritious Fiber-Rich School Breakfast.

Why Fiber Is Missing From So Many Plates

Despite all of this, fiber often gets left off the plate. One reason is that refined grains and low-fiber foods dominate our food environment. From school lunches to workplace cafeterias to quick convenience options, the most available choices are often the least fiber-rich. That doesn’t mean families aren’t trying, it means the system makes it harder to meet daily needs.

Changing that environment matters. When schools, workplaces, and communities make fiber-rich foods like beans, whole grains, fruits, and vegetables easier to choose, every child and adult benefits. Each meal becomes a chance to build habits that last.

Simple Ways To Add More Fiber

At home, though, small steps can make a difference. Try swapping white rice or pasta for brown rice or quinoa, stirring in peas or edamame into your meals, adding chia or flax seeds to your morning oatmeal or smoothie, or keeping sliced bell peppers, celery sticks, or berries within easy reach for snacks.

Over time, those little changes add up to better digestion, more balanced energy, and protection for long-term health.⁴ Read our latest guide: December 2025 High-Fiber Foods Guide!

Right now, most Americans eat less than half the fiber they need each day.¹ But that gap isn’t just a challenge — it’s also an opportunity.

At Balanced, we believe fiber shouldn’t be an afterthought. It’s a foundation for energy, focus, and lifelong health.

Download our Fiber-Rich Meal Guide for ideas, share your family’s favorite high-fiber meals with us, and join us in supporting school programs that bring more fiber to every child's plate.

Read More on the Balanced Blog: How Can I Increase My Fiber in My Diet in 2025? (Easy, Delicious Ways to Do It)

Find Institutional Support Resources Here!

References

1. U.S. Department of Agriculture & U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.

2. Bailey RL, Catellier DJ, Jun S, et al. Nutrient intakes and sources of fiber among children with low and high dietary fiber intake: the 2016 Feeding Infants and Toddlers Study (FITS). BMC Pediatrics. 2019.

3. Kranz S, et al. Meeting the Dietary Reference Intakes for Fiber: Sociodemographic Characteristics of Preschoolers With High Fiber Intakes. American Journal of Public Health. 2006.

4. Centers for Disease Control and Prevention (CDC). Fiber: The Carb That Helps You Manage Diabetes. CDC.gov. 2024.

5. Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Dietary fibre and whole grains in relation to chronic disease: umbrella review of meta-analyses. BMJ. 2019;364:l661.

6. Marc P. McRae. Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. Nutrients. 2020. PMID: 29276461.