This Everyday Nutrient May Be Doing More Than You Think

Key Points:

• A new review of research through March 2026 highlights that dietary fiber impacts not only digestion but also heart, liver, kidney, lung, and brain health by influencing various bodily processes beyond the gut.
• Fiber affects health partly through gut bacteria, which ferment fiber into short-chain fatty acids that enter the bloodstream and help regulate immune activity, inflammation, and nutrient absorption.
• Higher fiber intake is linked to lower risks of heart disease, improved fat processing in fatty liver disease, and benefits for chronic kidney disease, with emerging evidence suggesting effects on mood, cognition, sleep, and inflammatory airway conditions.
• Despite these benefits, most adults consume less fiber than recommended (25-38 grams daily), with the global average around 21.6 grams, underscoring the need to increase fiber intake through diverse plant-based foods.
• Practical ways to boost fiber include adding berries or seeds to breakfast, incorporating beans or lentils into meals, choosing whole fruits over juice, and gradually increasing fiber intake with adequate hydration to avoid digestive discomfort.