Fiber isn’t one‑size‑fits‑all: Expert insights from Dr. Tehseen Haider

Tehseen Haider, MD, FACP helps adults manage a wide range of digestive and colon related conditions, including IBS, constipation, reflux and more. His insights can help you understand how different types of fiber support your gut health — and how to choose the right fiber for your body.

Why fiber matters for your digestive health

Most of us have heard the advice: “Eat more fiber.” Fiber is important for your digestive and colon health, but the type of fiber you eat matters as much as the amount. The right kinds can help with constipation, bloating, cholesterol levels and overall gut comfort.

What exactly is fiber?

Fiber is the part of plant foods your body can’t fully digest. Instead of being absorbed, it moves through the digestive system and helps keep things running smoothly. It’s found in fruits, vegetables, whole grains, beans, peas, lentils, nuts and seeds.

Two types of fiber — and why they matter

1. Soluble fiber
   Soluble fiber dissolves in water and forms a gel like texture in your gut. It can help lower cholesterol, keep blood sugar steady, and make stools softer and easier to pass.
2. Insoluble fiber
   Insoluble fiber does not dissolve in water. It adds bulk to stool and helps food move through your digestive system, which may help prevent constipation.

How much fiber do you need?

Most adults should aim for:

• 25 grams per day for women
• 38 grams per day for men

These recommendations come from the Dietary Guidelines for Americans.

Why fiber affects everyone differently

Your digestive system is unique — and how fiber affects you depends on factors like your gut bacteria, how quickly food moves through your system, your sensitivity to gas and your usual diet.

Choosing the right fiber for common digestive issues

Irritable bowel syndrome (IBS)

For many people with IBS, soluble fiber—especially psyllium—can help improve stool consistency with less gas.

Chronic constipation

Psyllium and natural pectin found in fruits can help soften stools and make them easier to pass.

Diverticular disease

A high fiber diet with fruits, vegetables, legumes and whole grains can help lower the risk of diverticulitis.

Are fiber supplements helpful?

Fiber supplements can be useful when you’re not getting enough from food. Psyllium is often gentle and effective, while other supplements may cause more gas depending on the type.

Tips for adding fiber safely

• Increase fiber gradually
• Drink enough water
• Expect mild gas at first
• Slow down if discomfort increases

General dietary guidance for fiber intake is supported by national recommendations.

When to see a gastroenterologist

Fiber can help with many digestive issues, but you should reach out to a specialist if you notice:

• Unintentional weight loss
• Blood in the stool
• New or severe abdominal pain
• Anemia
• No improvement after trying fiber

A gastroenterologist, like Dr. Haider, can help evaluate your symptoms and recommend the right care plan.

National Institute of Diabetes and Digestive and Kidney Diseases. Digestive Diseases & Nutrition Information
Last updated: December 2024. Accessed: February 15, 2026.

American College of Gastroenterology (ACG). Digestive Health Patient Resources. Last updated: January 2026. Accessed: February 15, 2026.

U.S. Department of Agriculture (USDA). Dietary Guidelines for Americans, 2025–2030. Page updated: January 14, 2026. Accessed: February 15, 2026.

American Heart Association. Diet and Lifestyle Recommendations. Last reviewed: July 30, 2024. Accessed: February 15, 2026.

American Heart Association. 8 Ways to Focus on Fiber. Last reviewed: June 10, 2024. Accessed: February 15, 2026.

American Gastroenterological Association. Irritable Bowel Syndrome Clinical Toolkit. Updated through 2026. Accessed: February 15, 2026.