Dietary fiber plays a crucial role in the health of your clients, influencing digestive function, metabolism and weight, and cardiovascular health. Fiber consists of plant-based carbohydrates that resist digestion in the small intestine and are either partially or fully fermented in the large intestine.¹ Fiber is categorized into two types based on solubility in water: soluble and insoluble fiber.¹ Both types contribute to chronic disease prevention, making fiber-rich foods an essential part of a healthy diet.

Most Americans fall short of the recommended dietary fiber intake due to low intakes of fiber-rich foods like fruits, vegetables, and whole grains. Over 90% of women and 97% of men do not meet daily fiber recommendations, with recent studies showing that adult females in the US consume, on average 15g/day and adult males consume 18g/day.^2,3 The Institute of Medicine recommends 14g of fiber per 1000kcals consumed; the daily value (DV) on nutrition labels is 28g on a 2000kcal diet.^3,4 Helping clients shift dietary patterns to include more whole, unprocessed plant foods can help bridge this fiber gap and improve health outcomes. 

Understanding Fiber: Soluble vs. Insoluble

Soluble fiber, found in oats, legumes, and fruits like apples, oranges, and pears, includes compounds like inulin, pectins, and β-glucans.¹ It dissolves in water to form a gel-like substance, helping to regulate blood sugar levels, promote satiety, and help lower blood cholesterol levels.¹ Soluble dietary fiber intake can help reduce gastrointestinal diseases, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), diverticular disease, constipation, fecal incontinence, and colorectal cancer because of the positive effects it has on the gut microbiome and the metabolites (including short-chain fatty acids (SCFAs)) made there.⁵

Insoluble fiber does not dissolve in water, so it promotes bulk and movement through the digestive tract, promoting bowel regularity and reducing constipation.¹ It consists of cellulose, lignin, and some hemicelluloses.¹ Insoluble fiber is found in whole grains/wheat bran, nuts, seeds such as chia, fruit skin, and certain vegetables like spinach and broccoli. Though insoluble dietary fiber is not utilized by the gut bacteria the way soluble fiber is (to create SCFAs, etc), intake is still essential for regulating a healthy bowel movement pattern.⁵ Recent studies have also shown bioactive compounds like phenolic acids and flavonoids may also contribute health benefits through free radical management and reactive oxygen species scavenging, possibly exhibiting anti-inflammatory and other health effects.⁴

Soluble and insoluble fiber amounts aren’t specifically listed on labels, and many foods are combinations of both fiber types. Some preliminary studies have shown potential benefits regarding a soluble-to-insoluble ratio of 3:1, which may increase satiety and lower hormones such as cholecystokinin (CCK) and insulin.⁶ Healthcare professionals can help their clients work towards meeting their fiber goals and may recommend more soluble or insoluble sources based on individual health goals or gastrointestinal symptoms. 

 Dietary Fiber and Health

Metabolic Health and Weight Management

Dietary fiber supports weight management and metabolic health, including blood sugar management, by promoting satiety through mechanical and hormonal mechanisms.⁷  Fiber intake triggers gastric distension, slows gastric emptying, and increases the delivery of unabsorbed nutrients to the ileum in the small intestine, all of which contribute to prolonged fullness. Fiber fermentation in the gut produces SCFAs that stimulate enteroendocrine cells to release appetite-regulating hormones like glucagon-like peptide-1 (GLP-1) and peptide YY (PYY), which also may help reduce food intake and improve glycemic response.^7,8 For example, a recent study called the Full Plate Living program, a 16-week plant-predominant, fiber-rich eating initiative, was implemented across 72 employers for two years. Of the 4,477 participants, 62.5% achieved weight loss. A retrospective analysis assessed dietary fiber intake and weight outcomes, comparing changes in servings of fiber-rich foods—fruits, vegetables, whole grains, beans, and nuts. The weight loss group saw an average weight reduction of 3.28kg and had significantly higher intakes of fruits, vegetables, and beans, with a statistically significant increase in whole grain consumption (p < 0.05).⁹ A meta-analysis of 22 randomized controlled trials (N=911) found that consuming dietary fiber significantly reduced HbA1c, fasting blood glucose, fasting insulin, and insulin resistance (HOMA-IR) at a median intake of 10g/day over eight weeks.¹⁰ Ten grams of fiber can be found in ½ cup unsweetened bran cereal, an artichoke, ½ cup navy beans, or about a cup of guava fruit.¹¹

Cardiovascular Benefits

Fiber has a direct link to better cardiovascular outcomes. It has been shown to play a role in lowering LDL (“bad”) cholesterol, regulating blood pressure, and possibly helping reduce inflammation.^1,3,12 A large study (N=12,131 participants without hypertension at baseline) using data from the China Health and Nutrition Survey found that during the study, with a median follow-up of 6.1 years, 4,252 participants were diagnosed with hypertension and a higher insoluble fiber variety score was significantly associated with a lower risk of new-onset hypertension (per score increment, HR = 0.50; 95% CI: 0.45–0.55).¹²

A meta-analysis of 181 randomized controlled trials (N=14,505 participants) assessed the impact of soluble fiber supplementation on blood lipids in adults and found significant reductions in LDL cholesterol (−8.28 mg/dL), total cholesterol (−10.82 mg/dL), triglycerides (−5.55 mg/dL), and apolipoprotein B (−44.99 mg/L) in intervention compared to control groups.¹³ A dose-response effect showed that each 5 g/day increase in soluble fiber intake led to further reductions in total cholesterol (−6.11 mg/dL) and LDL cholesterol (−5.57 mg/dL).¹³ Five grams of fiber (both soluble and insoluble) can be found in 2 teaspoons of chia seeds, ½ cup of white beans or black-eyed peas, an apple, or 1 cup of raspberries, which are easy suggestions healthcare providers can make if their clients have goals to manage their blood lipids.¹¹

Gut and Digestive Health

Dietary fiber plays a role in gut health by ‘feeding’ the gut microbiome, alleviating constipation, and potentially reducing IBS symptoms.^14,15 Certain fibers – especially soluble fibers and resistant starches – act as a ‘prebiotic’ to fuel beneficial gut bacteria.^14,15 As these fibers escape digestion in the upper gastrointestinal tract, they undergo fermentation by gut microbes in the colon, and this process produces SCFAs (butyrate, acetate, and propionate), which provide energy for colon cells and contribute to systemic metabolic and cardiovascular benefits.¹⁴ Microbial interactions with dietary fiber enhance gut barrier function, reduce inflammation, and have been linked to lower risks of IBD, colorectal cancer, and metabolic disorders.^5,14,15

Takeaways for Healthcare Providers

Healthcare providers should educate patients on how much fiber they need to intake for their health goals and assess patients’ diets to assess gaps in intake vs recommendations, knowing that most Americans do not meet their needs, and how that can negatively impact health goals. 

Individual health conditions like IBS, IBD, or diverticulosis (among others) may need adjustments in the type or amount of fiber patients consume based on their symptoms and medical advice from their team.
The Dietary Guidelines for Americans have a great resource for food sources of dietary fiber, including printable versions of ready-to-use handouts. Visit the DGA fiber page for more information, including portions, calories, and fiber grams for different food groups.¹¹ 

References:

1. He Y, Wang B, Wen L, et al. Effects of dietary fiber on human health. Food Science and Human Wellness. 2022 Jan 1;11(1):1-0.
2. U.S. Department of Agriculture, Agricultural Research Service. Nutrient Intakes from Food and Beverages: Mean Amounts Consumed per Individual, by Gender and Age. 2022. Available online: https://www.ars.usda.gov/northeast-area/beltsvillemd-bhnrc/beltsville-human-nutrition-research-center/food-surveys-research-group/docs/wweia-data-tables
3. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
4. Timm M, Offringa LC, Van Klinken BJ, Slavin J. Beyond insoluble dietary fiber: bioactive compounds in plant foods. Nutrients. 2023;15(19):4138.
5. Guan ZW, Yu EZ, Feng Q. Soluble dietary fiber, one of the most important nutrients for the gut microbiota. Molecules. 2021;26(22):6802.
6. Burton-Freeman B, Liyanage D, Rahman S, Edirisinghe I. Ratios of soluble and insoluble dietary fibers on satiety and energy intake in overweight pre- and postmenopausal women. Nutr Healthy Aging. 2017;4(2):157-168.
7. Akhlaghi M. The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences. Critical Reviews in Food Science and Nutrition. 2024;64(10):3139-50.
8. Giuntini EB, Sardá FA, de Menezes EW. The effects of soluble dietary fibers on glycemic response: an overview and futures perspectives. Foods. 2022;11(23):3934.
9. Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW. Increased dietary fiber is associated with weight loss among Full Plate Living program participants. Frontiers in Nutrition. 2023;10:1110748.
10. Mao T, Huang F, Zhu X, Wei D, Chen L. Effects of dietary fiber on glycemic control and insulin sensitivity in patients with type 2 diabetes: A systematic review and meta-analysis. Journal of Functional Foods. 2021;82:104500.
11. U.S. Department of Agriculture, Agricultural Research Service. Food Sources of Dietary Fiber. FoodData Central. 2019. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-fiber
12. Ye Z, Wu Q, Yang S, et al. Variety and quantity of dietary insoluble fiber intake from different sources and risk of new-onset hypertension. BMC medicine. 2023;21(1):61.
13. Ghavami A, Ziaei R, Talebi S, et al. Soluble fiber supplementation and serum lipid profile: a systematic review and dose-response meta-analysis of randomized controlled trials. Advances in Nutrition. 2023;14(3):465-74.
14. Fu J, Zheng Y, Gao Y, Xu W. Dietary fiber intake and gut microbiota in human health. Microorganisms. 2022;10(12):2507.
15. Lai H, Li Y, He Y, et al. Effects of dietary fibers or probiotics on functional constipation symptoms and roles of gut microbiota: a double-blinded randomized placebo trial. Gut Microbes. 2023;15(1):2197837.

If you’re helping patients and clients increase their fiber intake, Orgain offers a variety of convenient, fiber-rich options to support their goals. As mentioned in the science-based brief, dietary fiber plays a crucial role in the health of your patients, influencing digestive function, metabolism and weight, and cardiovascular health. To help you and your patients meet daily fiber goals with ease, we’ve rounded up Orgain’s top high-fiber products; all offering an excellent source of fiber per serving, with 20% or more of the daily value (DV).

Explore our highest-fiber options, ranked from most to least fiber per serving:

Product	Flavor	Fiber per Serving	% Daily Value
Perfect Meal Organic Complete Meal Replacement Powder	Chocolate / Vanilla	14g	50%
Organic Meal Nutrition Shake Powder	Creamy Chocolate Fudge	11g	39%
Organic Protein & Greens Plant-Based Protein Powder	Creamy Chocolate Fudge	10g	36%
Plant Protein + Collagen	Creamy Chocolate Fudge	10g	36%
Organic Protein & Superfoods Plant-Based Protein Powder	Creamy Chocolate Fudge	9g	32%
Organic Protein Plant-Based Protein Powder	Horchata	9g	32%
Organic Protein & Superfoods Plant-Based Protein Powder	Vanilla Bean	8g	28%
Organic Protein Plant-Based Protein Powder	Fruity Cereal	8g	29%
Organic Protein Plant-Based Protein Powder	Creamy Chocolate Fudge / Peanut Butter/ Birthday Cake / Iced Coffee / Cookies ‘n Cream	7g	25%
Organic Superfoods & Probiotics	Original	7g	25%
Organic Meal Nutrition Shake Powder	Vanilla Bean	6g	21%
Organic Protein Plant-Based Protein Powder	Chocolate Peanut Butter	6g	21%
Organic 30g Plant Protein Powder	Chocolate	6g	21%
Organic Superfoods & Probiotics	Berry	6g	21%

This month, we’re excited to spotlight Ashley Hudson, a dietetic master’s student from Bastyr University currently completing her training through the Komplete Business Dietetic Internship. Ashley recently completed a four-week rotation with Orgain, where she gained hands-on experience in the world of consumer product goods, healthcare marketing and nutrition communications. Expected to graduate in August 2025, Ashley is passionate about integrative and functional nutrition, and is already laying the foundation for her future private practice, Ashley Hudson Wellness. We loved having her on the team and can’t wait to see where her journey takes her next! 

Orgain Dietetic Intern, Ashley Hudson – Interview 

1. Can you share a bit about your background and what inspired you to pursue a career in dietetics? 

I have always been fascinated by the powerful connection between nutrition and overall health, but my passion for dietetics truly took root during my own health journey. For years, I struggled to navigate my symptoms of a hormone imbalance. When I started focusing on food and lifestyle both impact hormones, I finally felt in control of my health, and I knew I wanted to help others experience that same transformation. 

That realization led me to pursue a career in dietetics with the goal of building my own nutrition practice, Ashley Hudson Wellness. I want to help people achieve balanced hormones, clear skin, and overall confidence in their health. My ultimate goal is to grow Ashley Hudson Wellness into a thriving practice that helps women take charge of their health and feel their absolute best. 

2. What drew you to choose Orgain for one of your internship rotations, and what did you learn from this experience? 

After meeting Keith Hine, MS, RD who is Orgain’s VP of Healthcare, Sports & Professional Education and learning how dietitians shape Orgain’s products and education, I knew I wanted to be part of it. Their commitment to nutrition and innovation made this rotation an easy choice. Throughout my time at Orgain, I gained invaluable insight into the intersection of business, product innovation, and nutrition science. One of the most eye-opening aspects of this experience was witnessing how a successful company upholds such strong values while maintaining a deep commitment to quality. I also learned firsthand how important company culture is to long-term success. Orgain fosters an environment of collaboration, integrity, and innovation, and it was inspiring to see how a strong mission-driven approach can create a lasting impact. 

3. During your rotation, did you find any creative or unexpected ways to use or think about Orgain products—whether in practice, education, or your own daily life? 

One of the best discoveries I made during my rotation was the Nut Butter Protein Powder (Inspired by Justin’s). It is DELICOUS! I started experimenting with adding it to yogurt bowls for an extra protein boost, and it quickly became one of my go-to snacks.  

Beyond just product use, my time at Orgain also helped me think differently about how to incorporate nutrition into everyday routines in a way that feels simple and sustainable. So often, people think of nutrition as something restrictive or complicated, but Orgain’s products make it easy to get in high-quality ingredients without added stress. I love that Orgain prioritizes both taste and functionality, making it easier for people to nourish their bodies without sacrificing flavor or convenience. 

4. Based on your observations and experiences working with the Orgain team and being based at our headquarters in Irvine, California, what surprised you about the Orgain culture, ways of working, and any lasting impressions? 

One of the most striking things about Orgain is how deeply embedded its values are in every aspect of the company. From the moment I started my rotation, I could tell that Orgain wasn’t just another nutrition brand. It is a company built on integrity, passion, and a genuine commitment to health and wellness. 

Another thing that surprised me was how much Orgain values transparency and honesty, which isn’t always common in the nutrition industry. In a world where many brands prioritize profit over quality, Orgain remains steadfast in its commitment to clean ingredients and accessible nutrition. It was refreshing to see a company operate with such high ethical standards while still being a leader in the market. 

My experience at Orgain left a lasting impression on me, not only as a dietetic intern but also as a consumer. It reinforced the importance of aligning with brands that truly stand behind their mission, and it inspired me to seek out professional opportunities that prioritize integrity, innovation, and making a real difference in people’s lives. 

5. As a leader in your dietetic intern class and a future healthcare professional, can you share insights related to what you and your peers are most excited and concerned about professionally as soon-to-be Registered Dietitian Nutritionists? 

As my peers and I prepare to enter the field as Registered Dietitian Nutritionists, there is a shared sense of excitement about the growing recognition of our profession. Many of us are particularly excited about areas like integrative nutrition, sports nutrition, and digital health platforms that allow for greater accessibility. It’s empowering to know that we can make a real impact in helping individuals improve their health through personalized, evidence-based nutrition strategies. 

One of the biggest concerns among new dietitians is navigating the overwhelming amount of misinformation in the nutrition space. As dietitians, we want to ensure that people have access to accurate, science-backed nutrition information and feel confident in their ability to make informed decisions about their health. Despite these challenges, I feel incredibly hopeful about the future of dietetics. The field is evolving in exciting ways, and I can’t wait to be part of the next generation of dietitians making a meaningful difference in people’s lives. 

I would love for you to follow along on my journey of building Ashely Hudson Wellness. You can follow me on Instagram @AshleyHudsonWellness 

Back and better than ever, The Good Clean Nutrition Podcast returns with a brand-new season! With a fresh look and feel, get ready to digest the latest insights and breakthroughs in the ever-evolving world of health and nutrition. Join trusted integrative dietitian Ginger Hultin as she navigates the often-overwhelming landscape of nutrition through insightful conversations with leading experts. Let The Good Clean Nutrition Podcast be your go-to source for honest, evidence-based information that busts myths and is backed by science. Whether you’re a healthcare professional or a health-conscious listener, this season explores the latest topics to help you make informed choices about what’s best for your plate, and your well-being. Get ready to nourish both your body and mind—because when it comes to your health, you deserve facts, not fads.

The new season trailer drops April 8th! Be sure to Watch The Trailer for a first look at what’s ahead and why this season is one you won’t want to miss.

Then, mark your calendar for April 22^nd, when we’ll kick off the season with a special two-part series featuring Orgain’s founder and CEO, Dr. Andrew Abraham, to explore not just how to live longer, but how to do so free of major disease. We can’t wait for you to join us on this journey toward better health—one episode at a time.

Be sure to subscribe on your favorite podcast platform and join us on this journey to healthier, fact-based living.

 

Register for our upcoming webinar April 17^th at 2pm EDT – How To Fiber: Personalizing Fiber Needs For Your Patients Across Different Gastrointestinal Conditions by Kate Scarlata, MPH, RDN, LDN

Dietary fiber is an “umbrella term” as there are many different types of fiber that provide various physiologic effects in the human body. Key characteristics of fiber such as fermentability, gel-forming ability, solubility and probiotic activity can play important roles in tolerability and potential health benefits. Health professionals should be aware of how to adjust fiber types or change preparation methods to provide fiber’s health benefits without amping up digestive distress in patients with different gastrointestinal disorders.

Watch March’s on-demand webinar, Plant-based Nutrition for Diabetes: Evidence-Based Strategies for Better Management by Vandana Sheth, RDN, CDCES, FAND

The Orgain Healthcare Professional Education Webinar Series can also be accessed on the Orgain Healthcare App. Whether on-demand or live, all the webinars in this series are available for free continuing education for RDNs and NDTRs.   

Orgain is excited to announce its presence at the following upcoming in-person conferences & symposiums. If you plan to attend, be sure to stop by our booth and say hello as we’d love to meet you!  

Florida Academy of Nutrition and Dietetics Annual Symposium & Exposition
April 25-27th, Orlando, FL











Today’s Dietitian Spring Symposium
May 4-7th, San Antonio, TX





American Sports and Performance Dietitians Association Annual Conference
May 13-16th, Scottsdale, AZ









Food Nutrition Conference & Expo (FNCE)
October 11-14th, Nashville, TN