Unlock the Power of Fiber in Dayton, Ohio: Why It Matters More Than You Think

In today’s fast-paced world, it's easy to reach for foods that are quick, tasty, and convenient. But what many of us don’t realize is that more than half of the average American’s calories now come from ultra-processed foods—industrial products that are high in sugar, unhealthy fats, and salt, and low in one of the most essential nutrients: fiber.

As a board-certified family and obesity medicine physician, I see firsthand how a lack of fiber can impact everything from energy and digestion to heart and immune health. Fortunately, small, sustainable changes can make a powerful difference. And it starts with understanding what fiber actually does.

Oatmeal with fresh berry fruits in a bowl

What Is Fiber and Why Should You Care?

Fiber is the part of plant foods your body can't fully digest—and that's actually a good thing. There are two main types:

• Soluble fiber dissolves in water and helps lower cholesterol and balance blood sugar. It's found in oats, beans, apples, and citrus fruits.

• Insoluble fiber adds bulk and keeps digestion moving. You'll find it in whole grains, nuts, carrots, and broccoli.

Most plant foods contain both types, and they work together to support overall wellness.

Your Gut's Best Friend

Your digestive tract is home to trillions of beneficial bacteria, known as the gut microbiome. These microbes thrive on fiber. When you feed them well, they return the favor by producing compounds that reduce inflammation, support your immune system, and even affect your mood.

Unfortunately, most people in the U.S. consume less than 15 grams of fiber a day. We need closer to 25 to 35 grams for optimal health. This gap can lead to fatigue, poor digestion, and long-term health risks.

The Benefits of Getting It Right

Adding more fiber to your diet can:

• Improve digestion and relieve both constipation and diarrhea

• Support heart health by lowering LDL cholesterol

• Stabilize blood sugar and prevent energy crashes

• Promote satiety to help with healthy weight management

• Strengthen immunity through a healthier gut

• Enhance mental clarity by supporting neurotransmitter production

Smart, Sustainable Strategies

Start slow. If you're used to getting 15 grams a day, don't jump to 35 overnight. Add 3-5 grams per week and stay hydrated—fiber needs water to work.

Choose whole foods over supplements when possible. Think:

• Oatmeal with berries and flaxseed for breakfast

• Beans or lentils in salads or grain bowls

• Apples or pears with skin for snacks

• Whole grain swaps like brown rice or whole wheat pasta

• A plate filled with colorful vegetables at every meal

Ready to Feel Like Yourself Again?

Fiber is more than just a digestive aid—it's a foundational nutrient that helps your body thrive. If you're ready to make simple changes that lead to lasting health improvements, Sakinah Health is here to guide you.

Book a consult call to learn how Sakinah Health can help you get back to feeling your best—or better (https://sakinahhealth.com).

Together, we can take the next step toward sustainable, vibrant health!