The Important Nutrient 90% of the Population Is Missing

Fiber is one of the most underrated nutrients in modern nutrition. Despite its massive impact on digestion, hormones, satiety, blood sugar, and long-term health, most people barely eat half of what they need.

Data from the UK’s National Diet and Nutrition Survey (NDNS) shows that more than 90% of adults don’t reach recommended fiber intake — and the numbers in the United States are nearly identical.

In a world full of ultra-processed foods, low-fiber meals, protein bars labeled “healthy,” and drinks marketed as “zero sugar,” it’s no surprise that fiber intake has plummeted. Yet this single nutrient affects almost every system in the body, from your gut microbiome to your hormones, mood, immune system, and even longevity.

Why Fiber Became a Non-Negotiable for Me

For many years, I was unintentionally under-eating fiber. My meals were healthy, but often low-fiber simply because I didn’t focus on it. But when I entered my 40s ( a phase where hormonal changes accelerate and metabolism shifts) I realized fiber wasn’t optional anymore. My body needed more support, especially for:

– satiety

– digestion

– blood sugar control

– hormonal balance

– gut health

So I became intentional about increasing my fiber intake, aiming for 30g per day, and the change was almost immediate. And the results surprised me. My satiety improved almost immediately. I stopped craving snacks and fast foods, and my meals kept me full for hours. My digestion became smoother and more regular, and overall I felt more balanced throughout the day. And while I can’t literally see my gut microbiome, I’m certain it has improved, because everything in my body simply works better now.

Fiber is not just about staying regular. It’s about nourishing your gut, your hormones, your metabolism, and your long-term health.

The Science: Why Fiber Matters for Health & Longevity

Fiber isn’t digested like other carbohydrates. Instead it passes through the digestive system and becomes fuel for the gut microbiome. In return, your microbes produce compounds (like short-chain fatty acids) that have wide-reaching effects.

Here’s what science shows fiber helps with:

1. Gut Health & Microbiome Diversity

Fiber feeds beneficial gut bacteria, helping them multiply and create a balanced microbiome. A healthy gut influences nearly everything: mood, immune function, digestion, and inflammation.

2. Hormonal Harmony

Fiber helps regulate hormones like estrogen and insulin by binding excess hormones and stabilizing blood sugar.

3. Satiety & Weight Control

High-fiber foods slow digestion, curb overeating, and keep blood sugar stable — reducing cravings and energy crashes.

4. Reduced Inflammation

Fiber fermentation produces butyrate, a compound linked to lower inflammation and better immune function.

5. Heart Health

Soluble fiber helps lower LDL cholesterol and support cardiovascular health.

6. Blood Sugar Balance

Fiber slows the absorption of sugars and improves metabolic health — essential for longevity.

7. Lower Risk of Chronic Disease

Higher fiber intake is linked to reduced risk of type 2 diabetes, colorectal cancer, and cardiovascular disease. Fiber is one of the simplest, most impactful daily habits you can adopt for long-term health.

---

---

Simple Ways to Get More Fiber

Getting 30 grams a day may sound challenging, but with a few easy additions, it becomes second nature.

Should Fiber Come From Supplements?

Whole foods should always be your foundation, since they provide fiber plus vitamins, minerals, antioxidants, and phytonutrients.

But fiber supplements can help if you’re:

– traveling

– struggling with regularity

– transitioning toward higher-fiber eating

– needing extra support for blood sugar

Choose options without additives or artificial sweeteners.

A Gentle Reminder

Fiber is one of the simplest, yet most powerful habits you can add to your daily routine — and most people are walking around without enough of it. Once I became intentional about increasing my fiber intake, everything from my digestion to my cravings to my overall balance shifted in the right direction. It wasn’t dramatic or complicated; it was small choices adding up over time. And that’s really the beauty of fiber: it’s an easy, accessible step that supports your gut, your hormones, your metabolism, and ultimately your longevity.

You don’t need perfection or a complete lifestyle overhaul. Just consistency, awareness, and a willingness to nourish your body in the way it was designed to be nourished. A little more fiber at breakfast, a handful of berries here, some chia or greens there. These tiny upgrades truly compound. And if your goal is to feel better, age stronger, and support your long-term health, this is one of the best places to start.