Benefits of a High Fiber Diet

Benefits of a High Fiber Diet

Posted by Matt Grimm on

By Ginger Cochran, MS, RDN, CDCES

Fiber is an essential part of a balanced diet, playing a critical role in promoting health and preventing diseases. It supports digestion, weight management, and cardiovascular health, among other benefits. In this blog, we at Designer Wellness are exploring what fiber is, why it's essential, and how to increase your intake through various whole foods. We'll also discuss a 3-day high-fiber meal plan to help you reach your daily fiber goal.

What is Fiber?

Fiber is a type of carbohydrate found in plant-based foods and comes in two primary types: soluble and insoluble. 

Health Benefits of Fiber

Consuming enough fiber has multiple health benefits:

Fiber-Rich Whole Foods and Their Serving Sizes

To increase your fiber intake, focus on whole foods. Add whole foods to your Designer Wellness protein shakes can help you easily meet your daily fiber goals. Here’s a list of 50 fiber-rich foods, along with their fiber content and serving sizes:

Daily Fiber Goals

The recommended daily fiber intake is 25 grams for women and 38 grams for men. To meet these goals, consuming various fiber-rich foods and drinking plenty of water is best to prevent digestive discomfort. Spread fiber throughout the day, as shown in our Designer Wellness High Fiber Meal Plan.

3-Day High-Fiber Meal Plan

Here is a 3-day meal plan that provides approximately 35 grams of fiber per day:

Day 1

Day 2

Day 3


Increasing fiber intake is a crucial step toward improving overall health and reducing the risk of chronic diseases. By incorporating high-fiber whole foods into your daily diet and following meal plans like the Designer Wellness 3-Day high-fiber meal plan, you can achieve your fiber goals and experience the benefits of a fiber-rich diet. Be sure to gradually increase your fiber intake, drink plenty of water, and enjoy the variety of fiber-rich foods available.

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