
Welcome to Fiber February! Let’s talk about one of the most underrated nutrients in our diet—fiber. It’s essential for gut health, digestion, and even heart health, yet many people don’t get enough. Today, we’re breaking down the basics: what fiber is, why it matters, and how to get more of it.
Fiber February? What is Dietary Fiber?
Dietary fiber, often called roughage, is a type of carbohydrate found in plants. But unlike other carbs, your body can’t fully digest it.Instead, fiber moves through your digestive system, supporting gut health, regulating blood sugar, and keeping you feeling full.
The Fiber Breakdown: Soluble vs Insoluble

Fiber comes in different forms, but for simplicity, we’ll focus on the two main types:
✔ Soluble Fiber dissolves in water and feeds your gut bacteria, producing beneficial short-chain fatty acids. It helps lower bad cholesterol (LDL), stabilizes blood sugar, and supports overall gut health. You’ll find it in oats, beans, lentils, apples, and flaxseeds.
✔ Insoluble Fiber doesn’t dissolve in water and acts like a broom, keeping things moving through your digestive system. It adds bulk to your stool, preventing constipation. You’ll find it in whole grains, nuts, seeds, and veggies like broccoli and carrots.
Where to Find Fiber?
To get a balanced mix, eat a variety of fiber-rich foods:
• Grains & Seeds: Oats, barley, whole wheat, quinoa, flaxseeds
• Legumes: Lentils, chickpeas, black beans
• Vegetables: Broccoli, carrots, Brussels sprouts
• Fruits: Apples, pears, berries, oranges
• Nuts & Seeds: Almonds, chia seeds, sunflower seeds
How Much Fiber Do You Need?

Most adults should aim for at least 18g per day, but ideally closer to 25–30g. Unfortunately, most people fall short. The best way to increase your fiber intake? Focus on whole, unprocessed foods instead of relying on packaged “high-fiber” products.
Getting enough fiber is easier when you know how much is in common foods. Here’s a handy breakdown based on typical serving sizes:
Fruits 🍓🍏
✔ Raspberries – 1/2 cup = 4g
✔ Blackberries – 1/2 cup = 4g
✔ Pear (with skin) – 1 medium = 5.5g
✔ Apple (with skin) – 1 medium = 4.5g
✔ Banana – 1 medium = 3g
✔ Avocado – 1/2 medium = 5g
Vegetables 🥦🥕
✔ Broccoli – 1/2 cup cooked = 2.5g
✔ Carrots – 1/2 cup raw = 2g
✔ Sweet Potato (with skin) – 1/2 medium = 2.5g
✔ Brussels Sprouts – 1/2 cup cooked = 2g
✔ Spinach – 1 cup raw = 1g
Whole Grains & Seeds 🌾🌰
✔ Oats – 1/2 cup dry = 4g
✔ Quinoa – 1/2 cup cooked = 2.5g
✔ Brown Rice – 1/2 cup cooked = 1.5g
✔ Chia Seeds – 1 tbsp = 5g
✔ Flaxseeds (ground) – 1 tbsp = 3g
✔ Almonds – 1 handful (about 23 almonds) = 3.5g
Legumes & Beans 🫘
✔ Lentils – 1/2 cup cooked = 7.5g
✔ Black Beans – 1/2 cup cooked = 7.5g
✔ Chickpeas – 1/2 cup cooked = 6g
✔ Edamame – 1/2 cup cooked = 4g
Fiber Boosters ⚡
✔ Psyllium Husk – 1 tsp = 3g
✔ Oat Bran – 1/4 cup = 3g
✔ Wheat Bran – 1/4 cup = 6g
Make Fiber a Daily Habit
Adding fiber to your diet doesn’t have to be complicated:
✔ Start your day with oats or a fiber-rich smoothie.
✔ Swap white bread for whole grain or sprouted grain options.
✔ Snack on nuts, seeds, or fresh fruit.
✔ Add beans and lentils to soups, salads, or grain bowls.
Check out this filling, high protein, high fiber oatmeal to start your day!

Small changes can have big benefits for digestion, heart health, and energy levels. So let’s make February the month we give fiber the attention it deserves!
Got fiber questions? Drop them in the comments—I’d love to hear from you!
Comments