What You’ll Learn

• Why common beliefs about fiber often leave daily intake falling short

• How fiber fits into everyday eating across all life stages

• Where fiber myths show up most often at meals and grocery stores

• Simple ways to think about fiber without restriction or overwhelm

Fiber Myths That Keep Us Stuck in the Fiber Gap

Fiber is one of the most talked-about nutrients in nutrition conversations, yet it’s also one of the most misunderstood. Many of us believe we’re doing “enough” when it comes to fiber, only to learn later that our daily intake still falls short. That disconnect is often driven by a handful of persistent myths that shape how we think about food, meals, and what fiber is actually for.

Let’s clear a few of those up.

Myth #1: “If I eat vegetables, I’m getting enough fiber.”

Vegetables absolutely DO contribute fiber, and they deserve a regular spot on your plate at each meal. The misconception comes from assuming that eating vegetables automatically covers daily fiber needs. In reality, most meals rely on modest portions of vegetables, and many commonly eaten vegetables contain less fiber per serving than people expect.

Fiber adds up across the day through a mix of vegetables, fruits, whole grains, beans, nuts, seeds, and supportive choices that help fill in the gaps. When meals lean heavily on refined grains or low-fiber staples, it becomes easy to fall short, even with vegetables present.

This belief is one of the biggest reasons the fiber gap exists. In fact, research consistently shows that about 95% of Americans are not meeting daily fiber recommendations, despite good intentions and generally balanced meals.

JBB Note: Most adults should aim for around 30+ grams of fiber per day. 

Myth #2: “Fiber is only about digestion.”

Fiber’s digestive benefits are well known, but focusing only on digestion leaves out SO much of its value. 

Dietary fiber does way more than just keep you regular. It can help lower cholesterol, stabilize blood sugar levels, and support healthy weight management goals. Fiber is also an important part of how we reduce risk for heart disease, cancer, diabetes, and obesity.

Dietary fiber is the food for the good gut bugs that make up a healthy gut microbiome. Often referred to as the body’s second brain, the microbiome connects directly to metabolic health, immune function, and mental health.

When fiber is viewed only through a digestion lens, it’s often treated as something to think about later or if discomfort shows up. In reality, adequate fiber intake supports a healthy, thriving gut and plays a meaningful role in daily health.

Myth #3: “A high-fiber diet means cutting out foods I enjoy.”

This belief turns fiber into a rule rather than a resource. Eating high-fiber foods does not require removing your favorite foods or labeling meals as “good” or “bad.” It’s about building meals that feel satisfying and supportive, then layering fiber alongside what’s already there.

Adding fiber-rich components or supportive fiber choices helps meals feel more filling without taking the enjoyment out of the meal. When fiber is framed as an addition rather than a restriction, it becomes far more realistic to maintain long-term.

Myth #4: “If a food says ‘whole grain,’ it’s high in fiber.”

“Whole grain” sounds reassuring, and sometimes it delivers. Other times, the fiber content is minimal. Many products use whole-grain ingredients while still containing relatively small amounts of fiber per serving.

This myth often keeps people from checking nutrition labels closely. Fiber content can vary widely between breads, pastas, cereals, and snacks that look similar on the shelf. Paying attention to fiber grams helps bridge the gap between perception and actual intake.

JBB Grocery Shopping Tip: Look for bread with at least 3g of fiber per slice.

Myth #5: “Fiber is only for older people.”

A fiber-rich diet is for everyone. Adults and children alike need adequate dietary fiber to support optimal health, not just later in life, but right now.

Fiber supports the gut, and the gut influences far more than digestion. A healthy gut helps regulate how we process food, absorb nutrients, respond to meals, and support immune function. It also plays a role in energy levels, metabolism, mood, and mental health, and overall resilience as our bodies grow and change over time.

Building fiber-rich habits earlier in life helps establish a strong foundation for long-term health. Waiting until fiber becomes “necessary” often means addressing issues after they show up, instead of supporting the gut consistently along the way.

As our founder, Kristin, often reminds us: All Health Begins in the Gut.
Fiber supports that foundation at every age, making it a daily essential rather than an age-specific concern. 

Making Fiber Part of Everyday Meals

Most people don’t miss fiber because they’re doing something wrong. It usually comes down to repetition— the same meals, the same grocery habits, the same shortcuts, and before you know it, fiber slowly slips out of the picture.

Bringing fiber back to the table often starts with small shifts inside familiar foods. Choosing to phase out ultra-processed foods and add more fiber-rich ingredients can be easier than you think! Adding a can of beans to soups, choosing whole-grain options, working nuts or seeds into meals and snacks, and leaning into fruits and vegetables can make a big impact. Over time, these choices help fiber show up more consistently throughout the day. 

Need a little inspiration? Our Recipe of the Week Vault features more than 150 fiber-rich recipes that show how dietary fiber naturally fits into everyday meals, from simple snacks to full family dinners.

Even with mindful choices, most kids and adults still fall short of the recommended daily fiber intake. That’s where a gentle fiber supplement can help close the gap. just better.® prebiotic fiber is made from a single ingredient: Non-GMO soluble corn fiber. That’s it! It is 100% dissolvable, flavorless, and does not change the texture of your drinks or food. Add it to coffee, soups, sauces, spreads, and more! 

When We Know Better, We Eat Better 

Most fiber myths are not rooted in resistance. They come from outdated ideas, half-truths, and the way fiber has been framed for decades. Once those myths are out of the way, the conversation around fiber changes.

Knowledge creates choice. When we understand what fiber actually does and why it matters for everyone, it becomes easier to make decisions that support how we want to feel day to day. Not perfectly. Not rigidly. Just with a little more intention.

That’s the shift we’re after at JUST BETTER BRANDS! No pressure. No rules. Just clear information that helps food work for us (not against us). 

And when we know better, we really do eat better. 💚

Close the fiber gap, live just better.®!