Why Dietary Fiber Deserves a Spot on Your Plate

When we talk about healthy eating, we often focus on protein, fats, and carbs—but what about fiber? Though often overlooked, dietary fiber plays a powerful role in supporting digestion, heart health, blood sugar balance, and even your sense of fullness. Here’s why fiber is essential and how to make sure you’re getting enough of it in your daily routine.

What Is Dietary Fiber?

Dietary fiber refers to the part of plant-based foods—mainly carbohydrates—that our bodies can’t digest. Unlike sugars and starches, fiber travels mostly unchanged through our digestive system. Some types of fiber are fermented in the colon by beneficial bacteria, supporting gut health.

There are two main types of fiber:

Soluble fiber dissolves in water to form a gel-like substance. It helps regulate blood sugar and lower cholesterol. You’ll find it in foods like psyllium husk, fruit pectin, and gums.
Insoluble fiber does not dissolve in water and helps food move more efficiently through your digestive tract. It’s found in vegetable stems, seeds, grains, and nuts.

The Big Benefits of Fiber

Even though fiber isn’t digested like other nutrients, it still provides major health advantages:

1. Supports Healthy Digestion

Fiber adds bulk to stool and softens it, helping prevent constipation and promote regular bowel movements. Insoluble fiber, in particular, reduces how long waste stays in your digestive tract, minimizing exposure to harmful substances.

2. Helps Lower Cholesterol

Soluble fiber binds with bile acids (made from cholesterol) and helps excrete them from the body. This lowers LDL or “bad” cholesterol levels, supporting heart health.

3. Manages Blood Sugar

Fiber slows the absorption of sugar into the bloodstream, helping to avoid spikes and crashes. This steady energy release is especially helpful for people with type 2 diabetes.

4. Keeps You Feeling Full

High-fiber foods take longer to digest and stay in your stomach longer, helping you feel satisfied and potentially reducing overall food intake.

How Much Fiber Do You Need?

According to the Singapore Health Promotion Board:

Men should aim for 26g per day
Women should aim for 20g per day

Your personal needs may vary, but this is a good rule of thumb for your daily intake.

Most People Are Fiber Deficient

Many fruits, vegetables and grains are an excellent source of fiber. Yet many of us fall short of the recommended daily intake.

Fruits & Vegetables (per 100g):

Avocado: 6.7g
Green peas: 5.8g
Kale: 5.8g
Broccoli: 3.4g
Pear: 3.1g
Carrot: 2.8g
Banana: 2.6g
Apple: 2.4g

Legumes (per 100g):

Black beans: 8.7g
Lentils: 8g
Chickpeas: 7.6g

Gluten-Free Grains (per 100g):

Amaranth (uncooked): 11.4g
Rolled oats: 10.1g
Buckwheat (uncooked): 10g
Quinoa (uncooked): 7g
Sorghum (uncooked): 6.7g

Nuts & Seeds (per 30g):

Chia seeds: 10.4g
Flaxseed: 8g
Almonds: 3.5g
Pistachios: 3.2g
Macadamias: 2.8g

Fuel Up with Okara

Looking for an easy and delicious way to boost your fiber intake? Try Japanese Superfood’s okara range — just two teaspoons of okara per day can help you meet your fiber needs.

Here’s what’s in store:

Premium Okara Flour: Sustainably sourced from Japan
Okara Cookies: A delicious on-the-go snack [COMING SOON]

Perfect for breakfast as muesli, porridge, or overnight oats – these blends make it easy to enjoy fiber-rich meals that taste amazing.

👉 Explore the range here

Your gut (and your heart) will thank you for putting fiber on your plate. Ready to get started? Add okara to yogurt, juice , smoothies or shakes. Okara is so versatile it can be used in baking, pasta, regular flour — and enjoy the benefits of better health from the inside out.

Let us know in the comments how you love to get your fiber fix!