When most people think about improving their health, they picture cutting calories or exercising more. But one of the most overlooked—and powerful—ways to support long-term wellness is increasing your daily fiber intake. At Novo Wellness Center, serving the communities of Aiken and Hilton Head Island, we help patients understand how fiber plays a vital role in gut health, weight management, and even chronic disease prevention.
“Fiber isn’t just for digestion. It’s foundational to your whole-body health,” says Dr. Eric Novitch, medical director at Novo Wellness.
Dietary fiber refers to the parts of plant foods that the body can’t digest or absorb. Instead of being broken down and absorbed, fiber passes through your stomach, small intestine, and colon—mostly intact—performing essential functions along the way.
There are two main types:
Soluble fiber dissolves in water to form a gel-like substance and can help lower blood cholesterol and glucose levels. It’s found in oats, apples, citrus fruits, beans, and flaxseed.
Insoluble fiber adds bulk to stool and helps food pass more quickly through the digestive tract. It’s found in whole grains, vegetables, and nuts.
Most people need a mix of both types to support optimal health.
According to the USDA, adults should aim for:
Men: 30–38 grams per day
Women: 21–25 grams per day
Yet, studies show the average American only gets about 15 grams daily—less than half the recommended amount.¹
In South Carolina, where rich southern cooking is a beloved tradition, it's easy to fall short on fiber unless intentional choices are made. Fried foods, processed meats, and white bread lack the essential roughage the body needs.
“Just adding 10 more grams of fiber a day could reduce your risk of heart disease and help control blood sugar,” notes a 2021 Journal of Nutrition meta-analysis.²
1. Gut Health & Regularity
Fiber helps regulate bowel movements and supports a healthy balance of gut bacteria. A balanced microbiome is now linked to everything from immune function to mental health.
2. Weight Management
High-fiber foods are more filling, which helps prevent overeating. Fiber slows digestion and reduces hunger hormones, making it easier to maintain a healthy weight.
3. Heart Health
Soluble fiber binds to cholesterol in the digestive system, helping lower LDL (“bad”) cholesterol levels and reducing heart disease risk.
4. Blood Sugar Control
Fiber slows the absorption of sugar, helping to prevent blood sugar spikes. This is particularly helpful for managing type 2 diabetes or insulin resistance.
5. Reduced Risk of Chronic Disease
Research shows that higher fiber intake is associated with lower risks of colorectal cancer, stroke, and certain autoimmune conditions.³
“In Hilton Head, we see many patients over 50 who could dramatically improve energy, digestion, and inflammation levels just by tweaking their fiber intake,” says Dr. Novitch.
At Novo Wellness, we guide patients through realistic dietary shifts that work with their lifestyle. Here are a few of our favorite strategies for residents in Aiken and Hilton Head:
Start your day with oatmeal or chia pudding
Swap white rice for quinoa or brown rice
Add beans or lentils to salads and soups
Snack on raw vegetables and hummus
Choose whole fruits over juices
Use whole grain bread and pasta instead of refined versions
Add ground flaxseed to smoothies or yogurt
We also encourage “fiber stacking”—the idea of adding small amounts of fiber to every meal, rather than trying to get it all in one go.
“A diet that’s 25–30 grams of fiber a day isn’t hard if you’re making fiber a little part of every meal,” says Dr. Novitch.
Increasing fiber without increasing water can actually backfire and lead to constipation. Make sure to drink plenty of fluids, and aim to stay physically active—especially walking, which helps stimulate intestinal function.
In the warm South Carolina climate, staying hydrated is especially important. We often see patients in Aiken or Hilton Head who think they’re fiber-sensitive, but really, they’re just dehydrated.
While whole foods are the gold standard, some people—especially those with restrictive diets or gastrointestinal issues—may benefit from a fiber supplement. At Novo Wellness, we help patients evaluate products like psyllium husk, acacia fiber, or inulin to ensure they support, rather than disrupt, gut function.
Still, fiber should never be one-size-fits-all. Too much too soon can cause bloating or discomfort. That’s why we emphasize gradual increases and personalized plans based on your current health and lifestyle.
Whether you're trying to manage digestive issues, reduce your cholesterol, or just feel more energized, fiber could be the missing piece. We offer full nutrition assessments and coaching as part of our integrative wellness model in both our Aiken and Hilton Head Island clinics.
Residents across South Carolina trust Novo Wellness for science-backed solutions that blend modern medicine with holistic care. Small changes—like more fiber—can add up to big health wins.
“We want our patients to feel better from the inside out. And fiber is one of the simplest, most effective ways to start,” says Dr. Novitch.
If you’re ready to get serious about gut health and overall wellness, call our Aiken office at 803-642-6500 or our Hilton Head location at 843-836-5800 to book a consultation with our wellness team.
