How Fiber Helps You Do More Than Just Poop

Fiber is trending and I couldn’t be happier! But why exactly are health professionals recommending we focus on increasing our fiber in 2026? What does fiber do to lower all-cause mortality, and how does it reduce our inflammation overall? Let’s dive in.

Where do we get fiber and what does it even do?

Fiber is found in the five food groups: Whole grains, beans/legumes, vegetables, fruits, and nuts/seeds. Technically, we cannot digest fiber, which is beneficial for us as fiber helps line our gut (slowing blood sugar absorption and preventing leaky gut syndrome), and feeds the good bacteria in our colon. Fiber “adds bulk to stool”, helping you clear the waste from your body. Included in that waste is bile (used to break down fatty acids during digestion), synthesized by the liver using LDL cholesterol. This is how fiber protects against heart disease! By excreting more bile, the liver has to use more cholesterol from your blood – preventing it from blocking arteries and causing heart attacks and strokes.

Viscous, gel-forming fibers, also called soluble fibers, bind to water in the body – which is why extra hydration is important with higher fiber intake as well! Imagine how chia seeds absorb water to create pudding. This “gel” protects the mucosal cells that line our GI tract and slows digestion down, which helps regulate blood sugar and keeps us fuller for longer. These fibers are found in things like oatmeal, barley, beans, lentils, peas, apples, chia seeds, and psyllium husk. Beta-glucans, a type of fiber found in oats, are clinically proven to specifically help lower our cholesterol!

Fermentation in the gut with Probiotics and Prebiotics!

Other fibers are considered insoluble, or “fermentable” fibers. These are your pre- and probiotics! Fermentable fibers feed your “good bacteria’, and are food for your colon cells, which then produce short-chain fatty acids that are used throughout the body and brain to lower inflammation. Yup, it starts in your butt. These anti-inflammatory fatty acids are found to reduce risk of Alzheimer’s, dementia, depression, and anxiety. Unfortunately, these types of fermenting fibers might create some gas or bloating, especially if you are not used to consuming them. Try slowly introducing these foods (broccoli, beans, garlic/onions) and pay attention to how much volume might be your “threshold” before gradually increasing your intake. Gas is not inherently bad, it’s how fermentation works – though the rest of the room might disagree.

Don’t over do it to start, no one needs to be overly gassy!

Most fiber-rich foods (plants!) are going to have a mix of insoluble and fermentable fibers. When you are not used to consuming higher fiber foods and meals, you may experience some gut distress. It’s recommended to slowly increase fiber intake 5-10g per week and aim at being consistent daily, rather than fiber-maxing or trying to double your fiber overnight. You want to space out your fiber intake (3-10g per meal) and ideally, you get 14g of fiber per 1,000 Calories, or about 25g minimum for women and 35g minimum for men. It’s also okay to use “functional fibers,” or fiber supplements such as Benefiber, psyllium husk, or fiber powders. These are a great way to increase your fiber 3-5 g per serving easily.

For every added 10 grams of fiber to your daily diet, you reduce risk of all-cause mortality (cardiovascular disease, type 2 diabetes, Alzheimer’s) by 10%. Some studies suggest 40-60 grams of fiber daily is more ideal – though not everyone’s GI tract could handle that. Find your perfect fiber intake by paying attention to your poops (yes, that’s why we ask you about your bowel movements during your check-ins!), bloating and other GI symptoms alongside your fiber intake per meal and per day. 2026 is the year of the gut microbiome, keep track of your FIBER!

- Coach Kayla

and the Peak Fitness Team

Interested in learning more?

Schedule a FREE Initial Consult with Coach Kayla

OR

Join a FREE Strength and Conditioning Class (stick around for a chat after!)