Myth Busters: Fiber
By Kristin Neusel, MS, RD, LD, CDCES, NASM-CPT
These statements are entirely thoughts of the author and not claims made by the company. The Author was compensated to create this article.
Is butter a carb?!
Well, no, Regina George- butter is NOT a carb! But some carbs are GOOD for you!
Think fiber’s just for digestion? Think again. From gut health to blood sugar balance, fiber is one of the most underrated nutrients out there—and so many people are missing the mark.
Here’s what you really need to know about fiber and why Hero Bread makes it easier (and tastier) to get enough each day.
Myth 1: Fiber isn’t a carbohydrate.
Fiber is a type of carbohydrate; just one your body can’t fully digest. Unlike sugars and starches, it doesn’t provide as much energy, but it still counts as a carb and plays an important role in digestive health.
Myth 2: Fiber raises your blood sugar like other carbs.
Actually, fiber helps slow the rise in blood sugar, especially soluble fiber. It slows how quickly glucose is absorbed into the bloodstream, which can support better blood sugar control and insulin sensitivity.
Myth 3: All fiber works the same way.
There are two main types: soluble and insoluble. Soluble fiber dissolves in water and helps lower cholesterol and stabilize blood sugar. Insoluble fiber adds bulk to stool and helps prevent constipation. Most plant foods contain a mix of both. It’s great to have a mix of both fiber types! Unfortunately, these specific types aren’t always listed on labels.
Myth 4: If you’re constipated, just add more fiber.
More fiber isn’t always the answer; especially if you’re not drinking enough water. Fiber needs fluid to work properly. Adding too much too fast without hydrating can actually make constipation worse. And, it’s important to remember the TYPE of fiber! Think Soluble Slows things down, so it will help with diarrhea. Insoluble fiber helps get things moving, so that’s the type of fiber you want for constipation.
Myth 5: Fiber is only important for digestion.
Yes, it helps with regularity, but fiber also supports heart health, blood sugar balance, weight management, and a healthy gut microbiome. It does a lot more than just keep things moving.
Myth 6: Fiber supplements are just as good as food sources.
Supplements can help if you’re not getting enough, but they’re not a replacement for whole foods. Plant foods offer fiber along with important nutrients and antioxidants you won’t get from a capsule.
Myth 7: Only older adults need to worry about fiber.
Fiber matters at every age. It supports hormone balance, gut health, and long-term disease prevention, making it a daily essential whether you're 25 or 75.
