Discover the main myths and truths about fiber

Guatemala, May 13, 2025 - Dietary fiber is found in fruits, vegetables, legumes, and whole grains. While it has always been associated with healthy bowel function, its benefits are much broader. In fact, our ancestors consumed up to ten times more fiber than we do today. This difference in diet reflects a significant shift in our eating habits and how that impacts our health.

Despite this background, fiber consumption in the current population is far below the recommended levels. According to the World Health Organization (WHO) , adults should consume at least 25 grams of fiber per day, but many people ingest less than half this amount.

A study published in The Lancet found that a high-fiber diet can reduce the risk of death from cardiovascular disease, type 2 diabetes, and colorectal cancer by up to 30%. Discover why fiber is essential for your health and well-being, and learn how you can incorporate it into your daily routine in a balanced way, according to Fabiana Cremer García, a member of Herbalife's Nutrition Advisory Board.

1.     All fiber is the same

Myth

Soluble fiber dissolves in water and forms a gel in the stomach, which helps slow digestion. This type of fiber helps control blood sugar and cholesterol levels. It is found in foods such as oats, apples, and legumes, like beans.

On the other hand, insoluble fibers do not dissolve in water and promote intestinal transit by increasing fecal volume. They are present in wheat bran, brown rice, leafy greens, and fruit peels.

"The choice of fiber type depends on the goal: whether you're looking to relieve constipation, regulate glucose, increase satiety , or improve overall metabolic health. Ideally, you should consume both types," explains Fabiana.

 

2.     Fiber helps you feel full

TRUE

High-fiber foods increase satiety by slowing stomach emptying, which can be beneficial for weight management. A study published in the Journal of the American College of Nutrition found that dietary fiber intake is associated with lower body weight in epidemiological studies.

 

3.     The more fiber, the better

Myth

Excessive fiber consumption can lead to leakage, gas, and even constipation. "The WHO recommends consuming at least 25 grams of fiber daily, and ideally, fiber intake should be increased gradually to avoid discomfort," advises the nutritionist.

 

4.     Fiber needs water to function properly.

TRUE

Consuming fiber without enough water can have the opposite effect: making stool harder and hindering bowel movements. "If you increase your fiber intake, you should also increase your water intake. It's recommended to drink at least 2 liters of water a day," says Fabiana. Proper hydration is essential for the beneficial effects of fiber on the digestive system.

 

5.     Fiber helps control cholesterol and sugar

TRUE

Soluble fibers, such as those found in oats and barley, have a proven effect on lowering LDL ("bad") cholesterol and controlling blood sugar. A review published in The American Journal of Clinical Nutrition concluded that consuming 3 grams of oat beta-glucan daily can reduce both LDL and total cholesterol. Furthermore, fiber may also play a significant role in reducing the risk of type 2 diabetes, the most common form of diabetes. By slowing the absorption of sugar in the intestines, fiber helps prevent spikes in blood sugar levels, thus contributing to better glycemic control. 

About Herbalife Ltd.  

Herbalife (NYSE: HLF) is a leading health and wellness company, community, and platform that has been changing people's lives with excellent nutrition products and an attractive business opportunity for its Independent Distributors since 1980. The Company offers high-quality, science-backed products to consumers in more than 90 markets through its Independent Distributors, who are entrepreneurs offering personalized support and a supportive community that inspires customers to adopt a more active and healthy lifestyle to live their best life.  

 

The company's products are available through its network of Independent Distributors. For more information, or if you are interested in purchasing the products and learning more about the independent business opportunity Herbalife offers, please visit: https://www.herbalife.com/es-gt