If you've ever tried to eat better, you know how easy it is to focus on energy and calories. But what about fiber? It's one of the nutrients that people forget about, even though it has an effect on health, weight, and nutrition. Fiber keeps you full, stabilizes blood sugar, and supports digestion, yet most people get barely half of what they need.

The good news? Nutrition apps make it easier than ever to keep track of fiber. We’ll show you how to set fiber goals, keep track of how much you eat, and make easy changes to help you reach your daily goal.

What Is Fiber and Why Is It Important?

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Unlike most carbs, your body doesn’t break it down into sugar. It moves through your system instead, keeping digestion smooth, blood sugar steady, and hunger in check.

Fiber comes in two main forms, and each is good for us in its own way. First up is soluble fiber present in oats, beans, and lentils. When it hits your gut, it soaks up water and turns into a gel. This gel is what helps keep your cholesterol in check and stops your blood sugar from spiking.

Then there's insoluble fiber from whole grains, nuts, and the skins of your fruits and veggies. It doesn’t dissolve, but it helps keep your digestion running smoothly. Here are the other benefits of fiber:

• Supports gut health by feeding good bacteria to your gut.

• Lowers LDL or bad cholesterol.

• Keeps you full longer, which can help with weight loss.

• Lowers the risk of diabetes, heart disease, and several types of cancer.

• Prevents constipation and encourages regular bowel movements.

How Much Fiber Do You Actually Need?

The Academy of Nutrition and Dietetics suggests eating a variety of fiber sources. The general recommendation is:

• Men: About 38 grams per day

• Women: Around 25 grams per day

This total dietary fiber intake should be from food, not supplements.  Here's the thing, though - most of us aren't even coming close. In fact, the average person only gets about 15 grams a day.

How to Increase Your Daily Fiber Intake

Want to boost your fiber intake without turning your diet upside down? It's possible for little changes to have big effects. Here's how to eat more without changing everything you eat:

Make Smart Swaps: Try swapping white rice for brown rice or quinoa for that extra fiber. Or how about starting your day with oatmeal instead of that usual cereal? You’d be surprised how these little adjustments can help you hit your fiber goal.

Snack Smarter: Looking for snack ideas? Grab some almonds or nuts instead of chips. Or try the classic hummus with veggie sticks. These alternatives are all filling and loaded with fiber.

Eat 5 Servings of Fruits and Veggies: Add berries, bananas, carrots, and leafy greens to your meals and snacks. Whenever possible, eat the skins because they are often high in fiber.

Start Slowly: Is this your first time trying out a high-fiber diet? Add fiber gradually and drink plenty of water. Your body needs time to adjust, and fiber needs water to work its magic. Start by adding just a few grams per day until you hit your target.

Using BiteMe to Track Fiber Like a Pro

Keeping an eye on your daily fiber can be a game-changer for your health. BiteMe is an app that allows you to monitor your fiber intake effectively with a few simple strategies:

• Customize Your Dashboard – Adjust your settings to keep fiber on your radar.

• Log Your Meals – Save your most eaten foods and meals on the main screen for quick access.

• Use Barcode Scanning – Scan barcodes like a pro to get a clearer picture of your fiber intake.

• Set Daily Goals – Customize your daily fiber intake and overall nutrition goals.  

As you track your fiber, you'll naturally start making better food choices. Your digestion improves, you feel fuller longer, and your whole body just works better. Download BiteMe now and take the guesswork out of your nutrition!