Protein has had a moment, to say the least. It seems we’ve all realized the importance of getting enough protein in our diet, whether you’re looking to get stronger, improve bone density, or lose weight. Even teenagers are getting into the protein craze (which is a good thing, with a few caveats about protein powder). And while protein is (and always has been) a critical macronutrient, we’re here to talk about another nutrient you should prioritize in your diet: fiber.
In 2026, we predict that people will begin to recognize fiber for its importance, just as we are starting to recognize protein — and that’s a good thing. “Fiber plays a powerful role in supporting health,” especially for women in midlife and beyond, Madison Reeder, registered dietitian and Director of Clinical Operations at ModifyHealth, tells SheKnows. It plays a myriad of roles in regulating your body’s digestive and metabolic health and should be a priority at every meal — with a few guidelines.
What is fiber?
Fiber, Reeder explains, “is a type of carbohydrate found in plant foods that the body can’t fully digest.” Instead of being digested, fiber “moves like a sweeping broom” through your digestive system, says registered dietitian-nutritionist Rhyan Geiger in Vegan Dietitian Phoenixtaking everything else with it (and leading to bowel movements). This means it moves more slowly than other types of food and nutrients, leading to a feeling of satiety that keeps you feeling fuller for longer. This can help with weight loss by limiting overeating.
But this is only one benefit. Fiber “also supports good gut health, lower cholesterol levels, better blood sugar control, and promotes regular and easier bathroom visits,” says registered dietitian-nutritionist Ashley Kitchens, MPH, with Plant-based Dietsays SheKnows.
Fiber also plays a key role in your gut microbiome, notes Reeder. It feeds beneficial gut bacteria, which help your body “regulate inflammation, insulin sensitivity and gut barrier function.” Overall, this helps support metabolic health, immune function and mood. With all these benefits, it’s no wonder that fiber is getting more attention these days.
How Much Fiber Should You Eat?
The recommended amount of fiber that women should consume daily is about 25 grams, which many of us do not consume. All the experts we spoke to recommended increasing your fiber intake lateand spreading it throughout the day.
“Most Americans get 10-15 grams of fiber per day, well below the recommended intake,” says Geiger. “Not eating enough dietary fiber can lead to constipation, constant hunger and heart health problems in the long term.” However, increasing your fiber intake too quickly, he adds, can lead to gas, bloating and stomach cramps as your digestive system deals with the influx. “Instead of loading up on fiber all at once, increase slowly by 5 grams per day and adjust as needed.”
Reeder recommends keeping it simple by including a source of fiber at every meal and snack. “This supports more stable digestion, blood sugar balance and appetite regulation throughout the day, and is often gentler on the GI tract than getting most of your fiber in one sitting.”
What are the best sources of fiber?
Fiber is found “almost exclusively” in plant-based foods, Reeder says—so if you just try to eat a variety of plants, you’ll naturally add more fiber to your diet. Easy!
Specifically, our experts say you can find good sources of fiber in fruits, vegetables, beans, lentils, whole grains, nuts and seeds. It is important to ensure that you are also adequately hydrated. “Moisturization is essential because fibers work by absorbing water and adding volume,” explains Reeder. “Without enough fluid, increasing fiber can worsen bloating or constipation rather than improve it.”
That might sound like a lot, but there are plenty of simple ways to add more fiber to your diet—even as side dishes. Geiger recommends adding an ounce of pumpkin seeds to a meal to get an extra five grams of fiber. You can add chickpeas to a salad for the same boost. To add two grams of fiber, top your toast with half a tablespoon of chia seeds or sprinkle a tablespoon of nutritional yeast on your meal. These small additions add up throughout the day and will increase your fiber intake without overloading your digestive system. Drink water with each one and suddenly, your gut (and your whole body) is in a much better place.
