What You Need to Know About Fiber and Cardiometabolic Health

Most people associate fiber with better digestion, but this essential nutrient does far more than keep things moving. In fact, fiber is one of the most important components of a heart-healthy diet and is a foundational building block in all Step One Foods products.

If you're looking to improve heart health, understanding the role of fiber is a great place to start. Here's everything you need to know.

What Are the Health Benefits of Fiber?

Increasing your daily fiber intake can significantly reduce key risk factors for cardiovascular disease. Here’s how:

• Cholesterol: Soluble fiber binds to cholesterol in the digestive system and helps remove it from the body. This process lowers LDL (bad) cholesterol and may even help reduce triglycerides, supporting better heart health.
  
  

• Weight management: High-fiber foods take longer to chew and digest, which promotes feelings of fullness and helps curb overeating. This can assist with healthy weight loss or weight maintenance, both of which are essential for reducing cardiovascular risk.
  
  

• Blood sugar control: Fiber slows the absorption of sugar, leading to more stable blood sugar levels and a lower risk of insulin resistance and type 2 diabetes, another major contributor to heart disease.
  

Can Fiber Actually Reduce the Risk of Heart Disease?

Yes. Studies show that adding just 10 grams of fiber per day can result in:

• A 14% reduction in the risk of heart attacks
  
  

• A 27% reduction in the risk of dying from heart disease
  
  

That’s why every serving of Step One Foods is packed with natural fiber. Two servings a day provide at least 10 grams of fiber, helping you get closer to your daily goal.

How Much Fiber Do You Need Daily?

According to the Institute of Medicine, the recommended daily intake of fiber is:

• 25 grams per day for adult women

• 38 grams per day for adult men

However, most Americans fall far short of that, averaging only about 15 grams per day. Increasing your fiber intake through real, whole foods can make a big impact on your heart and overall health. And Step One Foods makes it easy to close this fiber gap.

Soluble vs. Insoluble Fiber: What’s the Difference?

Not all fiber is created equal. There are two main types, and both play a role in supporting wellness:

• Soluble fiber dissolves in water and helps lower cholesterol and blood sugar levels. It’s found in foods like oats, apples, and beans.
  
  

• Insoluble fiber doesn’t dissolve and helps promote regular bowel movements, while providing critical fuel for healthy gut bacteria. It’s found in whole grains, nuts, seeds, and vegetables.
  
  

At Step One Foods, our products are formulated to include a balanced blend of both types—about one-third soluble and two-thirds insoluble—to maximize health benefits.

What About Natural Fiber vs. Added Fiber?

There’s a big difference between fiber that occurs naturally in whole foods and fiber that’s artificially added to processed products:

• Natural fiber is part of a complete nutritional package that includes antioxidants, phytonutrients, vitamins, and minerals. It's the kind of fiber your body knows how to use effectively.
  
  

• Added fiber is often used as a marketing tool. Some packaged foods tout high fiber content, but the source may be synthetic or stripped of its nutritional context. But when it comes to health, nutrient context MATTERS. A lot.

Always read ingredient labels and aim to get your fiber from whole food sources whenever possible. At Step One Foods,  fiber content comes naturally from whole-food ingredients like oats, fruits, and nuts.

Adding more fiber to your diet can be one of the simplest and most effective ways to improve help lower cholesterol, manage weight, and regulate blood sugar. That’s why every Step One Foods product is designed to deliver high levels of real, natural fiber without fillers or shortcuts.

About Step One Foods: Step One Foods offers convenient, scientifically-formulated foods clinically validated to rapidly reduce cholesterol and improve cardiometabolic health. Real food. Real results. Unapologetically delicious. Learn more at steponefoods.com.