March 2026
We often hear that fiber is good for us, but just how good? A newly published umbrella review (Journal of Clinical Nutrition 2025), essentially a study of studies, analyzed 33 meta-analyses covering more than 17 million people to provide the clearest picture yet. The findings are hard to ignore.
- The more fiber people eat, the lower their risk of developing a wide range of serious conditions. Of the 38 health outcomes examined, 76% showed a significant link between higher fiber intake and reduced disease risk.
- The strongest, most convincing evidence connected higher fiber intake to reduced risk of cardiovascular disease mortality and certain types of cancer.
- Yet more than 90% of Americans fail to meet the recommended daily intake of 28 grams.
The good news is that closing that gap does not require a dramatic lifestyle overhaul. Small, consistent shifts—adding beans to a salad, swapping refined grains for whole grains, snacking on fruit or nuts or tossing vegetables into a morning omelet—can meaningfully move the needle. Aim to build up gradually and drink plenty of water as your digestive system adjusts.
This research, drawn from millions of people across the globe, reinforces one of the most consistent messages in nutrition science: a fiber-rich diet is one of the most powerful—and most accessible—tools available for long-term health.
From the desk of Molly Morgan, RDN, CDN, CSSD – associate director of health and wellness for faculty and staff