Why Fiber Deserves More Attention in Your Diet
Most people focus on protein or calories when thinking about nutrition, but fiber quietly plays a huge role in keeping your body healthy. It supports digestion, helps control blood sugar, lowers cholesterol, and keeps you feeling full so you are less likely to overeat. Getting enough fiber can also support a healthier gut microbiome, which research links to better immunity and mood.
The tricky part is that many people get only about half of the recommended amount. That is like trying to run your body on low battery every day without realizing it. Based on the Dietary Guidelines for Americans, women should aim for about 25 grams of fiber per day, while men should aim for about 38 grams.
The two types of fiber and why you need both
Fiber comes in two forms, and each benefits your body in different ways:
🫘 Soluble fiber absorbs water and forms a gel-like substance in your gut. This slows digestion, which can help control blood sugar spikes and lower cholesterol. Some sources: oats, apples, beans, lentils, and carrots.
🌾 Insoluble fiber adds bulk to your stool and helps food pass more quickly through your digestive tract. This can help prevent constipation and keep your digestive system running smoothly. Some sources: whole grains, nuts, seeds, and vegetables like broccoli and cauliflower.
Both types are essential, and most high-fiber foods contain a mix of the two.
5 fiber-packed ideas to try
1. Oatmeal with chia seeds and berries 🥣
A warm bowl in the morning that blends soluble and insoluble fiber. A true breakfast classic.
~10–12g fiber
2. Stir-fried vegetables with brown rice 🍛
A filling, nutrient-dense lunch with lots of fiber from whole grains and vegetables. Add in some protein like chicken for a satisfying meal.
~8–10g fiber
3. Lentil soup 🍲
Hearty, satisfying, and an excellent source of soluble fiber. You can also swap for a mung bean soup for that familiar Asian taste.
~15–16g fiber
4. Apple slice with peanut butter 🍎
An easy snack pairing that gives fiber from fruit and healthy fats from nuts. Make sure to eat the apple with its skin!
~5–6g fiber
5. Whole grain wraps with grilled tofu and leafy greens 🌯
Portable, high in fiber, and perfect for busy days. Add in some sauces to elevate the taste.
~7–9g fiber
Welling Makes Fiber Easy
🥗 Snap & Learn
Take a quick photo of your plate and Welling will spot the fiber-rich foods for you, along with simple tweaks to boost your intake.
📊 Daily Fiber Tracker
No need to guess if you’re getting enough. Welling adds up your fiber from every meal and shows you how close you are to your daily target.
🍜 Local & Practical Ideas
From miso soup with seaweed to mung bean sprouts in stir-fry, Welling suggests everyday dishes you already know, just with a fiber boost.
Welling is an AI weight loss coach that simplifies nutrition tracking and provides daily accountability and insights. Rated 4.8 in the App Store by thousands of users.
