CONSTIPATION EDUCATION WITH MIRALAX®

Fiber 101

Fiber: Explore the benefits to
better digestive health

CONSTIPATION EDUCATION
WITH MIRALAX®

Fiber 101

Fiber: Explore the benefits to
better digestive health

The information provided on this site is for educational purposes only and is not a substitute for professional medical advice. Please consult a healthcare professional for medical advice, diagnosis and treatment.

Only 7% of Americans consume the recommended daily
minimum of dietary fiber.

The information provided on this site is for educational purposes only and is not a substitute for professional medical advice. Please consult a healthcare professional for medical advice, diagnosis and treatment.
 

Only 7% of Americans
consume the
recommended
daily minimum of dietary
fiber.
 

miralax man holding drink fibre 101 desktop

Most of us know that fiber aids digestion and plays an important role in our microbiome.

Yet, the average American eats only 10-15 grams of dietary fiber per day – well below the recommended amount. In fact, only 7% of Americans consume the daily minimum.

Most of us know that fiber aids digestion and plays an important role in our microbiome.

Yet, the average American eats only 10-15 grams of dietary fiber per day – well below the recommended amount. In fact, only 7% of Americans consume the daily minimum.

miralax fruit bowl fibre101 desktop

What is Fiber?

Fiber is a macronutrient that the human body
can’t break down and digest. There are two types:
soluble and insoluble – each performing a
different function in the intestinal tract.

 

 


What is Fibre?

Fiber is a macronutrient that the human body can’t break down and digest. There are two types: soluble and insoluble – each performing a different function in the intestinal tract.

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Soluble and Insoluble Fiber

Why do we need a balance of both?

Soluble Fiber

It draws in water, turning into a gel-like texture that slows digestion. This encourages the growth of prebiotic (inulin) fibers which ‘feed’ the probiotics (good bacteria) in your gut’s microbiome as digested food and minerals are absorbed. Soluble fiber is found in:

  • Some fruits (eg. apples, kiwis)
  • Vegetables
  • Oat bran 
  • Barley 
  • Beans 
  • Nuts

Soluble Fibre

It draws in water, turning into a gel-like texture that slows digestion. This encourages the growth of prebiotic (inulin) fibers which ‘feed’ the probiotics (good bacteria) in your gut’s microbiome as digested food and minerals are absorbed. Soluble fiber is found in:

  • Some fruits (eg. apples, kiwis)
  • Vegetables
  • Oat bran 
  • Barley 
  • Beans 
  • Nuts

Insoluble Fiber

Unlike soluble fiber, it doesn’t dissolve and remains intact as it carries food through the digestive tract. By adding bulk to stools, it makes them easier to pass. Insoluble fiber is found in:

  • Wheat bran
  • Non-starchy vegetables
  • Whole grains

Insoluble Fibre

Unlike soluble fiber, it doesn’t dissolve and remains intact as it carries food through the digestive tract. By adding bulk to stools, it makes them easier to pass. Insoluble fiber is found in:

  • Wheat bran
  • Non-starchy vegetables
  • Whole grains

Soluble fiber feeds good gut bacteria, while insoluble fiber aids digestion and regularity.
 

Soluble fiber feeds
good gut bacteria,
while insoluble fiber
aids digestion and
regularity.
 

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Enjoy a Diet Rich in High-Fiber Foods

Some benefits of eating more fiber:
 

  • Feel full and satisfied for longer
     
  • Easier, regular bowel movements
     
  • Sustained energy throughout the day
     
  • Easier to maintain a healthy weight
     
  • Can help reduce LDL (bad cholesterol)
     
  • Supports better blood sugar

Enjoy a Diet Rich in High-Fiber Foods

Some benefits of eating more fiber:

  • Feel full and satisfied for longer
  • Easier, regular bowel movements
  • Sustained energy throughout the day
  • Easier to maintain a healthy weight
  • Can help reduce LDL (bad cholesterol)
  • Supports better blood sugar

 

Small diet changes can make a big difference in your fiber intake.

 

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Tips for Increasing Your Fiber Intake

Making small changes will help you reach the recommended daily fiber amount:

  • Replace white bread with whole-grain loaves and cereals like oatmeal 
     
  • Eat more beans, lentils, nuts, seeds and whole grains 
     
  • Choose whole fruits over juice - one orange has 6x more fiber than a 4oz glass of juice 
     
  • Look for packaged foods with 20%+ dietary fiber content

Tips for Increasing Your Fiber Intake


Making small changes will help you reach the recommended daily fiber amount:

  • Replace white bread with whole-grain loaves and cereals like oatmeal
  • Eat more beans, lentils, nuts, seeds and whole grains
  • Choose whole fruits over juice - one orange has 6x more fiber than a 4oz glass of juice
  • Look for packaged foods with 20%+ dietary fiber content

The U.S. Department of Agriculture (USDA) recommends the following
intake minimums:

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The U.S. Department of Agriculture (USDA) recommends the following intake minimums:

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Fiber
Supplements

 

It’s not always easy to get enough fiber from food alone. That’s where supplements can help. Look for ones that:

  • Provide at least 20-25% of the recommended daily fiber
     
  • Contain prebiotic fiber to support gut health
     
  • Include additional nutrients like B vitamins for metabolism support
     

Choose supplements from brands you trust and follow dosage instructions. Fiber supplements should complement, not replace, a healthy high-fiber diet.

By making fiber a priority in your diet, you will be on your way to supporting better digestive health. Your body will thank you!

Fiber
Supplements

It’s not always easy to get enough fiber from food alone. That’s where supplements can help. Look for ones that:

  • Provide at least 20-25% of the recommended daily fiber
  • Contain prebiotic fiber to support gut health
  • Include additional nutrients like B vitamins for metabolism support

Choose supplements from brands you trust and follow dosage instructions. Fiber supplements should complement, not replace, a healthy high-fiber diet.

By making fiber a priority in your diet, you will be on your way to supporting better digestive health. Your body will thank you!