National Fruits & Veggies Month: Fiber Basics — Why It Matters and How to Get Enough
Photo by: NRD
Table of Contents
What Is Fiber and Why Does It Matter?
Fiber’s Role in Digestion
The Connection Between Fiber and Hormone Health
How to Get Enough Fiber Every Day
Building a Fiber-Rich Plate
Fruits and vegetables are often recognized for their vitamins, minerals, and antioxidants — but one of their most important benefits is their fiber content.
During National Fruits & Veggies Month, it’s the perfect time to highlight fiber as a key component of overall health. Fiber supports digestion, promotes a healthy gut environment, helps maintain balanced blood sugar, and even plays a role in hormone metabolism.
Despite its importance, many people do not get enough fiber in their daily diet. Understanding why fiber matters and how to incorporate it can make a meaningful difference in your health.
What Is Fiber and Why Does It Matter?
Fiber is a type of carbohydrate found naturally in plant foods. Unlike other carbohydrates, fiber is not fully broken down and absorbed by the body. Instead, it travels through the digestive system, where it provides important benefits.
There Are Three Important Types of Fiber To Know About:
Soluble fiber
Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. It can help support healthy blood sugar levels, promote fullness, and nourish beneficial gut bacteria.
Sources include:
Oats
Apples
Beans
Lentils
Chia seeds
Flaxseeds
Insoluble fiber
Insoluble fiber adds bulk to stool and helps support regular bowel movements by helping food move through the digestive system.
Sources include:
Leafy greens
Broccoli
Carrots
Whole grains
Nuts and seeds
Prebiotic fiber
Prebiotic fiber is a specialized type of soluble fiber that serves as food for the beneficial bacteria living in your gut. While not all soluble fibers are prebiotic, many prebiotic fibers help nourish the gut microbiome, supporting digestive health and the production of beneficial compounds like short-chain fatty acids that contribute to overall health. Because of its unique role in gut health, prebiotic fiber is often discussed as its own category, even though it overlaps with soluble fiber.
Sources include:
Garlic
Onions
Leeks
Asparagus
Jerusalem artichokes
Green bananas
Chicory root
Oats
All three types of fiber play unique and important roles in digestive and overall health. Eating a variety of fiber-rich foods can help support regular digestion, nourish your gut microbiome, and promote long-term wellness.
Fibers Role in Digestion:
A healthy digestive system depends on more than just what you eat — it also depends on how your body processes and eliminates waste.
Fiber helps support digestion by:
Promoting regular bowel movements
Supporting healthy stool consistency
Feeding beneficial gut bacteria
Improving the gut environment
Supporting a diverse microbiome
Your gut bacteria ferment certain types of fiber, producing beneficial compounds that support the lining of the digestive tract and overall gut health.
When the gut microbiome is supported, digestion, immune function, and inflammation regulation may also benefit.
The Connection Between Fiber and Hormone Health
Fiber is an important piece of hormone balance, especially when it comes to estrogen metabolism.
After estrogen has been processed by the liver, it's sent to the digestive tract to be eliminated from the body. This is where fiber plays an essential role. Fiber helps bind to estrogen and other waste products in the intestines, supporting their removal through regular bowel movements. When fiber intake is low or bowel movements are infrequent, some estrogen may be reabsorbed into the bloodstream instead of being excreted. Over time, this can contribute to hormone imbalances in some individuals.
A healthy gut microbiome also plays a role in this process. Certain gut bacteria produce an enzyme called beta-glucuronidase, which can influence whether estrogen is excreted or reabsorbed. Eating enough fiber helps support a diverse, healthy gut microbiome, which in turn supports healthy estrogen metabolism.
Beyond estrogen, fiber also supports other aspects of hormone health by:
Promoting balanced blood sugar levels
Supporting healthy insulin sensitivity
Reducing blood sugar spikes and crashes
Helping maintain a healthy gut microbiome, which influences communication between the gut and endocrine system
While insulin is also a hormone, the relationship between fiber and sex hormone balance is one of the many reasons fiber is considered a foundational part of overall health. By supporting both healthy estrogen metabolism and blood sugar regulation, fiber helps create an environment where hormones can function more effectively.
How To Get Enough Fiber Every Day
The best way to increase fiber intake is gradually. Adding too much fiber too quickly can cause bloating or digestive discomfort, especially if your body is not used to it.
Simple ways to increase fiber include:
Add more plants to your plate
Aim to include fruits or vegetables at every meal
Choose a variety of colors to get a range of nutrients
Upgrade your snacks
Try:
Apple with nut butter
Berries with chia seeds
Carrots with hummus
Nuts and seeds
Include fiber-rich carbohydrates
Choose:
Beans and lentils
Quinoa
Sweet potatoes
Oats
Whole grains
Don’t forget hydration
Fiber works best when paired with adequate fluids. Water helps fiber move through the digestive tract and supports healthy digestion.
Building A Fiber-Rich Plate
A balanced, fiber-focused meal can include:
A source of protein
Plenty of colorful vegetables
A fiber-rich carbohydrate
Healthy fats
Examples:
Salmon with roasted vegetables and quinoa
Lentil bowl with greens, avocado, and whole grains
Greek yogurt with berries, chia seeds, and nuts
Final Thoughts & How Katie Chapmon Nutrition Can Support You
Fiber is more than just a nutrient for digestion — it is a foundation for whole-body health. From supporting the gut microbiome to helping with hormone metabolism and blood sugar balance, getting enough fiber can have a powerful impact.
During National Fruits & Veggies Month, consider adding more plants to your plate and finding realistic ways to increase fiber in your everyday routine.
Ready to improve your gut health and create a nutrition plan designed for your body? Schedule a consultation today.
References
Harvard T.H. Chan School of Public Health – Healthy Eating Patterns
Published: September 9th, 2026
This blog post was written by Ella Holmes, an administrative assistant at Katie Chapmon Nutrition. Ella works closely with Katie Chapmon and Amanda Sikkema, and Julia Tedder, our Registered Dietitians who are currently accepting new clients.
