Fiber
- Olivia Orr
- Jun 3
- 3 min read
Part 1: What it is, how it works, everyday tips
I recently read that higher fiber intake can reduce migraine episodes. Since I live with migraine, this caught my attention. I decided to do the research. For the sake of focus and time, I’m dividing the information into parts, this being part one. In this article, I dive into what I’ve discovered about how fiber works in the body, high fiber foods, and how fiber reduces disease and illness.
What is fiber?
Fiber is a type of carbohydrate found in all plants. Fiber-rich foods feed our gut microbiome, support nutrient absorption, and aid detoxification, while increasing feelings of satiety so we feel full longer. There are two types of fiber: soluble and insoluble. Both are important for digestion and overall health. The most well-known benefit of consuming fiber is constipation relief, but there are many more perks.
Benefits of fiber:
A higher intake of fiber has been shown to improve intestinal health, reduce BMI, and lower the risk of certain diseases, such as:
Diabetes
Heart disease
Diverticulitis
Hemorrhoids
Depression/anxiety
Autoimmune disorders
Adequate fiber intake can also lower cholesterol, blood pressure, and inflammation throughout the body. If you already live with one or more of these conditions, fiber may help manage or reduce the symptoms. Since fiber is a prebiotic, it feeds good gut bacteria, improving gut health. A healthy gut creates a healthy body.
Daily fiber recommendations:
Women under 50: 25 grams/day, over 50: 21 grams/day
Men under 50: 38 grams/day, over 50: 30 grams/day
Children: 19 grams/day
Recommendations vary, so aim for at least 25 grams of fiber daily from whole foods if you’re female and 38 grams if you’re male. Fiber supplements are available, but getting as much as you can from whole foods is ideal.
Remember to drink plenty of water to stay hydrated since fiber absorbs water. If you increase fiber without increasing fluids, you risk constipation. It’s always a good idea to have a conversation with your healthcare provider before drastically changing your diet. Certain conditions and medications may require low fiber diets.
High fiber foods:
Leafy greens
Root vegetables
Beans, lentils, legumes
Whole grains, cereals
Fruit
Nuts, seeds
All plant food contains fiber, but the amount varies by plant. Here’s a chart of high-fiber foods - Mayo Clinic.
Be aware that foods labeled “enriched”, such as some breads and cereals, don’t have fiber added back in after processing.
How to apply this to real life:
It’s easy to read about ways to improve health, but it’s harder to apply this to everyday life. Here are some tips that may help:
Eat a plant with every meal.
Breakfast is the most difficult for me to incorporate a vegetable into, but I’m good at adding fruit to it. My favorite breakfast veggies are avocado, sweet potato, and spinach. I also add flax or chia seeds to smoothies, yogurt, and oatmeal for a fiber boost!
Switch pasta and white rice for brown rice, quinoa, and chickpea pasta.
Choose whole-grain breads
Snack on dates, fruit, or a handful of nuts
Add veggies to pasta dishes
Eat fruit & veggies with skin on
Add plant proteins when able (beans, lentils, tofu, nuts)
For me, the main challenge of increasing my dietary fiber is remembering. I like fruit and vegetables, but sometimes I forget to add them. I’m working to make this a habit. Meal planning and prepping ahead of time are two simple ways I manage this. It’s important to have grace with yourself and not expect perfection! Small changes matter. Each small change adds up to create the life you’re working toward.
If you live with migraine as I do, consider subscribing to my Substack to receive more of my articles directly to your inbox! I’ll be posting a deep dive on how fiber affects migraine. Here's the link: https://substack.com/@livgracen
The Research I Read:
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