{"id":73785,"date":"2025-10-28T08:51:25","date_gmt":"2025-10-28T14:51:25","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=73785"},"modified":"2025-10-28T10:58:49","modified_gmt":"2025-10-28T16:58:49","slug":"fiber-gummies-to-whole-foods-adding-fiber-for-healthier-diet","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/fiber-gummies-to-whole-foods-adding-fiber-for-healthier-diet\/","title":{"rendered":"Adding fiber is a relatively simple way to eat a healthier diet. Here&#8217;s how."},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><figure id=\"attachment_73793\" aria-describedby=\"caption-attachment-73793\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-73793\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2024\/01\/25130704\/GettyImages-1942144310-hispanic-woman-jar-oats-web.webp\" alt=\"Woman filling a jar with oats. People should try to get fiber through diet and food rather than through supplements or fiber gummies. \" width=\"640\" height=\"427\" \/><figcaption id=\"caption-attachment-73793\" class=\"wp-caption-text\">There are many whole foods that contain fiber. People should try to get fiber through diet and food rather than through supplements or fiber gummies. Photo: Getty Images.<\/figcaption><\/figure>\n<p>Are you trying to add more fruits and vegetables to your diet? Or are you trying to lose some weight, adopt a healthier lifestyle, improve your gut health or boost your heart health? A simple adjustment that could make a big difference is adding more fiber to your diet.<\/p>\n<p>You might think that carbohydrates are bad for you. But fiber is an essential carb that\u2019s great for your health. Just take a gradual approach as you add more fiber to your diet so your body can adjust.<\/p>\n<p>To understand the best ways to add fiber to your diet and to answer common questions about fiber, we consulted with Alex Olson, a registered dietitian and certified diabetes care and education specialist who supports patients at <a href=\"https:\/\/www.uchealth.org\/locations\/uchealth-diabetes-outpatient-program-printers-park\/\">UCHealth Diabetes and Medical Nutrition Therapy \u2013 Printers Park<\/a> in Colorado Springs.<\/p>\n<p>Olson specializes in helping diabetes patients eat healthier diets. The same advice she gives to her diabetes patients can benefit everyone. Now is the perfect time to get started and add more fiber to your diet.<\/p>\n<h2><strong>What is fiber, and what foods contain it?<\/strong><\/h2>\n<p>Fiber is a natural carbohydrate that is found in fruits, vegetables, whole grains, legumes, nuts and seeds.<\/p>\n<h2><strong>There are two types of fiber: soluble and insoluble.<\/strong><\/h2>\n<p>According to experts at the U.S. Centers for Disease Control and Prevention (CDC), <a id=\"\" href=\"https:\/\/www.cdc.gov\/diabetes\/healthy-eating\/fiber-helps-diabetes.html\" target=\"_blank\" rel=\"noopener\">here\u2019s what they do:<\/a><\/p>\n<ul>\n<li><strong>Soluble fiber <\/strong>dissolves in water and forms a gel-like substance in the stomach, slowing digestion. Soluble fiber helps control your blood sugar and cholesterol, which can help prevent or manage diabetes complications. Soluble fiber is found in apples, bananas, oats, peas, black beans, lima beans, Brussels sprouts, and avocados.<\/li>\n<li><strong>Insoluble fiber<\/strong> does not dissolve in water and typically remains whole as it passes through the stomach. It supports insulin sensitivity and helps keep your bowels healthy and regular. Insoluble fiber is found in whole wheat flour, bran, nuts, seeds, and the skins of many fruits and vegetables.<\/li>\n<\/ul>\n<p>Some foods have both soluble and insoluble fiber.<\/p>\n<p>\u201cDepending on the type of bean, some have a 50-50 split,\u201d Olson said. \u201cAnd oatmeal has both insoluble and soluble fiber. \u00a0It\u2019s easy to add high-fiber foods to your oatmeal, like berries and shaved almonds.\u201d<\/p>\n<h2><strong>What foods should I eat to add more fiber to my diet?<\/strong><\/h2>\n<ul>\n<li>Vegetables, especially high-fiber choices like Brussels sprouts, potatoes, carrots, cucumbers, broccoli and squash.<\/li>\n<li>Nuts and seeds, including chia and flax seeds.<\/li>\n<li>Beans and other legumes.<\/li>\n<li>Whole grains like whole wheat bread, oats, barley and wild and brown rice.<\/li>\n<\/ul>\n<h2><strong>What are some simple tips for getting more fiber in your diet?<\/strong><\/h2>\n<ul>\n<li>Eat whole fruits rather than drinking fruit juices.<\/li>\n<li>When you eat fruit and vegetables, eat the skins since they contain a lot of healthy fiber. Just wash foods like peaches, pears, apples, potatoes and carrots, but don\u2019t cut off the skins before eating them.<\/li>\n<li>Add nuts, seeds and beans to other foods like soups, salads and stews.<\/li>\n<\/ul>\n<h2><strong>Why should people consider adding more fiber to their diets?<\/strong><\/h2>\n<p>Very few people eat enough fiber, Olson said.<\/p>\n<p>One of the reasons that many people don\u2019t eat enough fiber is that we get distracted by fad diets, including low-carb and keto diets.<\/p>\n<p>\u201cThe keto diet eliminates many carbohydrates that are sources of healthy fiber. Fiber is the structural part of plants. It\u2019s not found in any animal products,\u201d Olson said. \u201cThe keto diet is a low-carb, high-fat diet. If you do a diet like that, you\u2019re eliminating a food group that has a lot of benefits.\u201d<\/p>\n<p>According to CDC health experts, fiber boosts our health in the following ways:<\/p>\n<ul>\n<li><strong>Fiber helps control blood sugar. <\/strong>Since it takes time for our digestive systems to break down fiber, foods that are rich in fiber don\u2019t cause spikes in blood sugar the way other foods do.<\/li>\n<li><strong>Fiber protects the heart.<\/strong> Fiber helps your body absorb less fat and cholesterol, lowering your triglyceride and cholesterol levels and helping reduce your risk of heart disease.<\/li>\n<li><strong>Fiber helps with gut health and keeps our digestive systems clean and healthy.<\/strong><\/li>\n<li><strong>Fiber helps fill us up and can help with weight loss or weight management.<\/strong> Since fiber can\u2019t be digested, it moves slowly through the stomach, making you feel fuller for longer. Many high-fiber foods are low in calories, which can help with weight loss.<\/li>\n<\/ul>\n<h2><strong>How much fiber are we supposed to get each day?<\/strong><\/h2>\n<p>The recommended amount of fiber that adults are supposed to get is about 25 to 30 grams per day, Olson said.<\/p>\n<p>In an ideal world, we want to get at least 5 to 10 grams daily of soluble foods like beans, squash, Brussels sprouts, oats and chia seeds.<\/p>\n<p>You don\u2019t necessarily need to worry too much about specific foods or exactly how much soluble or insoluble fiber you are eating to eat a healthy diet. Instead, focus on boosting high-fiber food groups in your diet, like fruits, vegetables, legumes, seeds and nuts. Chances are, you will then get enough fiber.<\/p>\n<p>\u201cI add beans to soups, salads, casseroles and chili,\u201d Olson said.<\/p>\n<p>\u201cAnother easy way to add fiber is instead of drinking fruit juice, eat a whole piece of fruit like an apple or an orange,\u201d she said.<\/p>\n<p>Also, nuts and seeds can be a great snack (in small amounts).<\/p>\n<p>\u201cThey\u2019re also great in baked goods,\u201d Olson said. \u201cNot only are nuts a good source of fiber, but they\u2019re also a good source of fat.<\/p>\n<p>\u201cIf you\u2019re looking at fat consumption, we encourage people to have more unsaturated fats rather than saturated fats. Nuts are among the best options. They help with cardiovascular health,\u201d Olson said.<\/p>\n<p>The one caveat is if you\u2019re trying to lose weight, you\u2019ll want to be careful about portion sizes with nuts.<\/p>\n<p>The portion size of almonds is about 17. A handful is about 200 calories, so it\u2019s very easy to overeat them. Try to find ways to add nuts into the diet, but monitor your portions,\u201d Olson said.<\/p>\n<h2><strong>Does fiber cause gas?<\/strong><\/h2>\n<p>Yes. Fiber can cause gas, especially if you suddenly add a lot of it to your diet. Olson encourages people to gradually increase their fiber intake.<\/p>\n<p>\u201cIf you\u2019re going from 5 grams a day to 30 overnight, there might be an increase in bloating, gas and constipation. If you add fiber gradually, then your symptoms are not going to be as pronounced,\u201d she said.<\/p>\n<p>But foods that are high in fiber can also cause gas.<\/p>\n<p>\u201cThere\u2019s a category of vegetables that are called cruciferous vegetables. These are gas-producing vegetables. If you\u2019re eating more of these, you\u2019re going to have more gas, but that\u2019s not necessarily unhealthy,\u201d Olson said.<\/p>\n<h2><strong>Does fiber help people lose weight? I\u2019ve heard that some people are calling fiber a cheaper alternative to popular new weight loss drugs. Is that true?<\/strong><\/h2>\n<p>Eating more fiber can help people lose weight by delaying digestion, making them feel fuller after meals and, in turn, decreasing overeating. Fiber is also found in healthy foods like fruit, vegetables, and whole grains.<\/p>\n<p>But, no, it is not correct that fiber can be an alternative to drugs like <a href=\"https:\/\/www.uchealth.org\/today\/zepbound-weight-loss-drug-compared-to-mounjaro-wegovy-ozempic\/\">Zepbound<\/a>, <a href=\"https:\/\/www.uchealth.org\/today\/wegovy-vs-ozempic-the-truth-about-new-weight-loss-drugs\/\">Ozempic and Wegovy<\/a>. Certainly, fiber can slow digestion and reduce hunger, as do the new weight-loss drugs. But the drugs have complex effects on hormones, certain parts of the brain, insulin production and resistance, and the liver. So, no, it\u2019s not accurate to say that fiber is comparable to Zepbound, Ozempic, Wegovy, or a good, cheaper alternative to the newest weight-loss drugs.<\/p>\n<h2><strong>Can you eat too much fiber?<\/strong><\/h2>\n<p>Not really. Fiber is healthy. Olson reiterates her advice to ease fiber into your diet rather than overdoing it if you\u2019re trying to start a health kick or suddenly change your diet.<\/p>\n<p>\u201cDon\u2019t automatically increase to 30 grams a day. Your digestive system wouldn\u2019t process this well. I tell people to gradually increase fiber. And as you do, be sure to drink more water so you don\u2019t get constipated,\u201d Olson said.<\/p>\n<h2><strong>What about fiber supplements like psyllium or fiber gummies? Do they work? Are they healthy? Should I take them?<\/strong><\/h2>\n<p>Olson advises people to get fiber from their diet rather than from supplements or fiber gummies.<\/p>\n<p>\u201cThat\u2019s the best way,\u201d she said.<\/p>\n<p>And, in general, gummy vitamins don\u2019t work as well as other types of vitamins, especially when getting your vitamins naturally through healthy foods.<\/p>\n<p>\u201cGummy vitamins may have fewer nutrients than people are led to believe,\u201d Olson said.<\/p>\n<p>Whenever possible, get your nutrients through real food.<\/p>\n<p>For people who can\u2019t get enough fiber, a supplement would be fine.<\/p>\n<p>\u201cBut fiber supplements are mostly soluble fibers. You\u2019ll still want to consume some insoluble fiber,\u201d she said.<\/p>\n<p>Insoluble fibers help keep food moving through our digestive systems and help the gut stay clean and healthy.<\/p>\n<p>\u201cFiber acts as a scrub brush in our arteries and digestive tract,\u201d Olson said. \u201cIt removes plaque that builds up over time and binds to cholesterol and sugar in our gut, allowing us to excrete them.\u201d<\/p>\n<h2><strong>What is your simplest advice about fiber?<\/strong><\/h2>\n<p>Focus on eating more fruits, vegetables, beans, legumes and whole grains. That way, you\u2019ll get more fiber and healthy nutrients of all sorts, Olson said.<\/p>\n<p>\u201cFood is food. As long as you\u2019re eating real (not processed) food, it will provide you with benefits,\u201d Olson said. \u201cWe need to get away from categorizing food as good or bad and just focus on adding healthy options. If we\u2019re more mindful and intuitive when we eat, then we don\u2019t have to be so judgmental about what we eat.\u201d<\/p>\n<h2><strong>Any other pro tips when you\u2019re adding fiber? <\/strong><\/h2>\n<p>Yes! Here are some helpful ideas:<\/p>\n<ul>\n<li>Canned beans are great. They\u2019re handy and easy to use. Just rinse your beans if you\u2019re trying to reduce your salt intake.<\/li>\n<li>The same is true for canned vegetables. If you want less salt, you can rinse canned veggies to remove up to 50% of the sodium.<\/li>\n<li>Frozen fruits and vegetables are nutritious and easy to keep around. Add frozen berries to oatmeal or yogurt. And throw frozen veggies into soups, stews, pastas and stir-frys.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Are you trying to add more fruits and vegetables to your diet? Or are you trying to lose some weight, adopt a healthier lifestyle, improve your gut health or boost your heart health? A simple adjustment that could make a big difference is adding more fiber to your diet. You might think that carbohydrates are [&hellip;]<\/p>\n","protected":false},"author":2123,"featured_media":73793,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[988,9187,551],"class_list":["post-73785","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-diabetes-endocrinology-care","tag-readysetco","tag-weight-and-metabolism"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Fiber gummies to whole foods: Adding fiber for a healthier diet - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Should you take fiber gummies? 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