The Nutrient Can Aid Gut Health, Weight and Diabetes Management

Americans aren’t getting enough fiber in their diet. ThedaCare wants to help change that.

An estimated 95% of people in the U.S. don’t consume enough of the nutrient, according to the National Institutes of Health. That leaves much room for improvement, said Jessica Herrmann, a clinical dietitian with ThedaCare.

“Fiber is a plant-sourced nutrient that’s essential for our bodies and plays an important role in optimizing health,” Herrmann said. “Consuming adequate fiber from a variety of sources can have profound, positive benefits for your gut, cardiovascular system, blood sugar regulation and weight management.”

Fiber comes from several food sources, including grains, vegetables, fruits, seeds and legumes. Consuming enough fiber may help prevent heart disease by reducing cholesterol and can aid weight management by slowing digestion and helping people feel full longer. Adequate fiber intake also can help with blood sugar control which is particularly important for diabetes management.

“Fiber may help with some digestive issues,” Herrmann said. “It can help improve the frequency of bowel movements, contribute to better gut health and decrease your chances of developing certain types of cancer, especially colorectal cancer.”

Fiber Frequency

Women should strive for 25 grams of daily fiber, while men should aim for 38 grams. Kids can take in up to 25 grams of fiber per day, according to the American Academy of Pediatrics. Ensuring kids eat five servings of fruits and veggies per day, along with whole grains, can help them meet that goal, the academy said.

“If you’re getting minimal fiber in your diet, increase your intake gradually,” Herrmann advised. “Your gut needs time to adapt to consistent fiber intake. Adopting a high-fiber diet all at once may contribute to constipation, diarrhea, excess gas or abdominal bloating.”

She shared guidelines for increasing fiber intake.

“Prioritize whole food sources over fiber supplements or fiber-fortified beverages,” she said.

“Consider diversifying your snacks. Try roasted chickpeas, edamame, popcorn, almonds, pistachios or dried fruits.”

Increasing Fiber Consumption

Herrmann offered tips for improving fiber consumption. She suggested swapping everyday ingredients to include whole-grain sources and trying different food textures and flavors.

“Choose whole-grain bread and pasta, brown or wild rice, quinoa, wheat berries and higher-fiber cereals,” she said. “And try varied food textures, colors and flavors. A naturally colorful plate is likely a fiber-rich plate.”

Herrmann encouraged people to further improve their fiber intake by:

• Focusing on whole foods. “A glass of 100% orange juice with pulp packs some fiber. On-the-go fruit and vegetable blend pouches offer an easy way to increase fiber consumption for kids.”
• Keeping variety top of mind. “Variety matters. Research shows it’s important to get fiber from a variety of sources. Stock your kitchen with various plant-based foods in all forms. This includes dried, fresh and frozen options that you can rotate through before your next grocery trip.”
• Drinking adequate fluids. “Consuming fiber without enough fluid could compromise bowel regularity and cause constipation. For many adults, eight cups of fluid daily will suffice. Water is best.”

Increasing fiber intake doesn’t have to be a daunting task, Herrmann said.

“Once you get started, you’ll likely find you enjoy eating a new variety of foods,” she said. “If you need a personalized approach, ThedaCare is here to help guide you.”

People seeking additional information about fiber intake and other nutrition, weight management and preventive care information are encouraged to connect with their health care provider or start a health relationship with a care team at ThedaCare Primary Care.  

About ThedaCare

For more than 115 years, ThedaCare® has been improving the health and well-being of the communities it serves in northeast and central Wisconsin. The organization delivers care to more than 650,000 residents in 17 counties, and employs approximately 7,000 providers and team members at 180 points of care, including 10 hospitals. As an organization committed to being a leader in Population Health, team members are dedicated to empowering people to live their unique, best lives. ThedaCare is a not-for-profit health system with a level II trauma center, comprehensive cancer treatment, stroke and cardiac programs, as well as primary care. ThedaCare also partners with communities to understand needs, find solutions together, and encourage health awareness and action. ThedaCare is part of Froedtert ThedaCare, Wisconsin’s most comprehensive healthcare system.

For more information, visit thedacare.org or follow ThedaCare on social media.

Date posted: June 18, 2026