It’s simple, affordable, and deeply unglamorous, and yet fiber may be the most under-appreciated nutrient of all. The only place you hear it mentioned is in advertisements for laxatives or printed on the back of a cereal box. Fiber is found naturally in plants, from fruits and vegetables to legumes, nuts, seeds, and whole grains. It plays a vital role in keeping the digestive system running smoothly, supports gut microbiome, and helps food pass efficiently through the body. Now there’s a wealth of scientific evidence that shows getting enough fiber can transform your health, helping to stabilize your blood sugar, reduce inflammation, and improve everything from digestion and weight to mood and skin. Some studies even suggest it plays a role in lowering the risk of heart disease, stroke, Type 2 diabetes, and certain cancers. Fiber has recently been crowned “nature’s Ozempic,” acting on the same hunger-regulating pathways in the brain as GLP-1 drugs, switching off appetite and curbing cravings — without the awful side effects. The best part: You don’t need fancy powders or supplements to get started. In fact, chances are the key ingredients are already in your kitchen pantry. One of the most fiber-rich vegetables we have is green peas. Raspberries and blueberries are packed with fiber, as are avocados. In terms of grains, unprocessed oats are great, as are most whole wheat breads and any whole grains. Even pasta has four times as much fiber as rice. There’s just one warning: Make sure you build up your dose. If your body isn’t used to consuming a lot of fiber, your gut won’t be able to break it up effectively, which can cause gas and digestive discomfort. Eat it small portions to get used to it and try different types of fiber to see what your body can tolerate.
