Why Fiber Matters and Where to Find It in Latin Foods

Fiber, or “roughage,” is a type of carbohydrate found in plant foods that our bodies can’t fully digest. Unlike sugars and starches, fiber travels through our digestive system mostly intact, and that’s a good thing. It plays a key role in everything from gut health and blood sugar balance to heart protection and even immune support.

There are two types: soluble fiber, which dissolves in water and forms a gel-like texture, and insoluble fiber, which does not dissolve in water but adds bulk and helps move waste through the digestive system. Both are important. Soluble fiber helps lower cholesterol, feeds healthy gut bacteria, and slows digestion. Insoluble fiber supports regular bowel movements and prevents constipation.

In our comunidad, talking about digestion, bowel movements, or colon cancer is often seen as taboo, something “we just don’t talk about.” But this silence can be dangerous. Colorectal cancer is on the rise, and we can’t afford to ignore it. Culturally, we’ve been taught to push through stomach discomfort, avoid awkward topics, or rely on laxatives when a good diet could do so much more. It’s time to break that cycle.

Beans are one of the best sources of fiber, and they’re already a part of many traditional Latin meals. Black beans, pinto beans, red kidney beans, and lentils all offer a powerful mix of fiber and protein. Meals like gallo pinto, lentejas, or frijoles refritos (made with olive oil) support gut health and blood sugar control.

Whole grains like brown rice, quinoa, or even oatmeal help balance meals and keep us full. Many families mix white rice with brown to ease the transition without changing flavor too much.

Fresh produce like nopales, avocado, mango, papaya, sweet potatoes, plantains, squash, and leafy greens add both fiber and flavor. Eating fruit with the peel, when safe and clean, increases fiber intake.

Getting enough fiber also supports people with diabetes. As a mom to a son with type 1 diabetes, I pay close attention to foods that help balance blood sugar. Fiber slows the release of glucose into the bloodstream and reduces insulin spikes. For people living with type 2 diabetes or metabolic syndrome, fiber can lower HbA1c, LDL cholesterol, and inflammation, critical markers for long-term health.

Fiber is also connected to better heart health. Research shows that for every 10 grams of daily fiber, you may reduce your risk of heart disease by up to 7%. Soluble fiber from oats, legumes, and fruits binds to cholesterol and helps remove it from the body.

Unfortunately, most people in the U.S. including Latinos, only get about 16 grams of fiber per day, far below the recommended 25g for women and 38g for men. We can do better, starting one meal at a time. Add a side of beans, swap white bread for whole grain, or add fruit to your breakfast.

Just increase fiber slowly, so your digestive system can adjust, and drink plenty of water to help it move smoothly.

This isn’t about giving up our food, it’s about reclaiming the healthiest parts of it. Our abuelitas cooked with plants, grains, and herbs not because it was trendy, but because it worked. Let’s bring that wisdom forward and feed our bodies with love.