Less than half of American adults get the recommended amount of fiber they need each day. Research continues to show how important fiber is to our health.
Getting enough fiber supports healthy digestion, heart health, bowel regularity, stable blood sugar levels, and weight loss. A lack of fiber in the diet may contribute to stomach problems, abdominal pain and discomfort, or poor gut health.
What Is Fiber?
Dietary fiber isn’t just in supplement drinks like Metamucil or Benefiber. It’s found in fruits, vegetables, grains, and legumes. It’s the part of these plants that cannot be digested by the body and instead passes through. There are two types of fiber: soluble and insoluble.
Soluble fiber can absorb water during digestion. It can fully or partially dissolve in water and may create a gel-like material in the gut. This essentially acts as a lubricant for the digestive tract, making it easier for contents to pass through comfortably.
Insoluble fiber doesn’t change as it passes through the digestive system. It helps add bulk to the stool as it forms in the intestines, making it easier to move through the body. This type of fiber is especially helpful when you’re struggling with the regularity of bowel movements.
Why Is Fiber Important?
The benefits of getting enough fiber are well documented. The fiber found in fruits may help improve intestinal problems, prevent serious illness, and promote long-term weight management. Getting enough fiber may also help support mood and healthy aging.
Fiber helps support healthy cholesterol levels. It’s key to supporting most major functions that are central to caring for your body. A lack of fiber over a long period of time can contribute to illness.
How Much Fiber Do I Need Each Day?
Generally speaking, women require about 25 grams of fiber each day. Men require 38 grams. If you’re a calorie counter, the Academy of Nutrition and Dietetics recommends 14 grams per 1,000 calories consumed.
Keep in mind that this may differ depending on your age and health conditions. To know how much fiber is best for you, speak to your doctor or a registered dietitian who can personalize a recommendation to fit your unique needs.
While 25-38 grams per day may seem like a lot, focusing on increasing your intake of fruits and vegetables is a concrete method of increasing your fiber intake.
Rather than becoming hyper-focused on a specific number of grams, making small, realistic changes to your diet over time will help you build a lasting habit of eating a fiber-rich diet.
What Foods Are High in Fiber?
Here are some high fiber foods you may consider consuming more of to increase your daily intake, ranked from most fiber to least fiber.
High-Fiber Fruits
Avocado, 10g
Raspberries, 8g per cup
Pears, 5.5g
Bananas, 3g
Orange, 2.3g
High-Fiber Vegetables
Artichoke hearts, 14g per cup
Green peas, 9g per cup
Broccoli, 5g per cup
Brussels sprouts, 4g per cup
Other High-Fiber Foods
Lentils, 16g per cup cooked
Chickpeas, 12g per cup
Chia seeds, 10g per 2 tbsp
How to Get More Fiber
By now you’re likely convinced that fiber is great for you, but maybe you’re wondering how to increase your intake. Here are some tips for getting more fiber into your meals.
Start at breakfast. Get off on the right foot with your fiber intake for the day by incorporating fruits, vegetables, and high-fiber seeds (like chia or ground flax) into your morning meal. Add spinach or kale to scrambled eggs. Try adding sliced strawberries, oats, and chia or flax seeds to Greek yogurt. Add fresh blueberries to a bowl of oatmeal.
Swap your sides. Eating out? Try swapping a side of fries or mashed potatoes for a mixed-greens salad or fruit cup. If you’re in the mood for something hot, try swapping for a carbohydrate source that offers more fiber, such as beans or steamed veggies.
Rethink your snacks. It can be difficult to get the recommended amounts of fruits and vegetables each day, but a great way to start incorporating them into your diet is through snacking. Baby carrots, sliced strawberries, grapes, or celery are great snacks to keep on hand or take on the go.
Take it slow. If you’re starting to increase your fiber intake, the key is to start slowly and work your way up to the recommended amount (or your own personal goal). Increasing your water intake along with increasing your fiber intake is important as well to make sure you don’t cause intestinal discomfort. There’s such a thing as too much fiber, so it’s best to stick to the recommended amounts unless otherwise directed by a healthcare professional.
These are just a couple ideas to get you started. As you incorporate more fiber into your routine, you’ll be able to see what is realistic for you and your lifestyle.
Takeaways
Fiber is a key component of health. It has been shown to improve digestion, protect the heart, and support the bacteria that live in your gut. Although most Americans don’t get enough fiber, it’s possible to increase your intake by making a few small changes to your diet and lifestyle.
When increasing your fiber intake, it’s important to start slow and also increase your fluid intake. It’s a good idea to consult your physician or a registered dietitian before making changes to your regimen, particularly if you have a health condition.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Meet Our Expert
Dr. Parris Kidd
Dr. Parris Kidd, Ph.D., is a pioneering authority in nutritional medicine with a background in zoology and cellular biology from UC Berkeley. His work includes influential research on brain nutrients like PS and GPC, award-winning supplement formulations, and extensive publications. Formerly Chief Science Officer at leading supplement companies, Dr. Kidd is widely respected for his contributions to nutritional science and his commitment to integrity.
Meet the Author
Shavonne Morrison
Shavonne Morrison, MS, RD, LD, is a registered dietitian. She received her Bachelor's in Nutritional Sciences and Dietetics in 2019 and her Master's of Nutrition Science in 2020. She is passionate about creating educational content that helps take the stress out of healthy eating and believes nutrition is one of the most powerful components of health.
When you hear the word electrolytes, you probably think of salty sports drinks and sweaty workouts.
Or you think of popular electrolyte “sports” formulas with famous brand names and roughly 35 grams of sugar per bottle.
No, thank you.
True hydration — the kind your brain and body really need — involves more than just replacing lost sodium. It demands a smarter approach to hydration overall, one that fuels energy, focus, muscle recovery, and overall performance.
That’s where Smart Electrolytes comes in.
BrainMD's Smart Electrolytes
Unlike conventional electrolyte products that overload your system with salt, sugar or both, Smart Electrolytes delivers a balanced blend of essential electrolytes — potassium and magnesium — paired with brain- and body-supportive nutrients like B vitamins and Vitamin C.*
It’s hydration, upgraded: designed not just to quench thirst, but to optimize the way you feel and function.*
Let’s dive into what we really mean by the concept of “smarter hydration” — and why it’s about so much more than salt and water.
Hydration Is About Way More Than Water
Water is fundamental to life — but it can’t do the job alone.
Your brain, made up of nearly 75% water, relies on electrolytes to function properly. Electrolytes like potassium and magnesium regulate fluid balance, support nerve transmission, and enable muscle contractions. Without them, simply drinking water won’t fully rehydrate you — let alone fuel your body’s (or your brain’s) performance.
And it’s not just about quenching thirst.
The legendary sports nutritionist pioneer of the 80’s and 90’s, Dr. Michael Colgan, warned decades ago that even a small drop in body water is enough to sabotage physical performance—and that is well before thirst even kicks in.
He was right. Research now shows that even mild dehydration—we’re talking as low as a 2% loss in body water—can tank your performance, cutting into your endurance, strength, and even mental focus—without any warning. (1,2).
Dehydration can lead to brain fog, fatigue, poor mood, and even headaches. Prolonged dehydration has even been linked to cognitive impairment and reduced physical performance (3). Staying properly hydrated, with the right balance of fluids and electrolytes, is key to keeping both mind and body operating at peak levels.
What Traditional Electrolyte Formulas Miss
Most traditional electrolyte drinks focus narrowly on replenishing sodium, potassium, calcium, magnesium, and chloride. But here’s the thing: While these minerals are indeed important, many formulas wind up overloading the system with salt, which can cause bloating and water retention. Or — sometimes “and” — they add large amounts of sugar, leading to energy crashes later.
If you doubt me, read the labels.
Even more critically, a lot of electrolyte product designers overlook the bigger picture, which is hydration.
Allow me to offer a mantra which we would all do well to keep in mind: Hydration is about more than water.
See, proper hydration isn’t just about replacing sweat loss — it’s about supporting cellular function, energy metabolism, and mental performance.
And that’s where Smart Electrolytes stands apart.
What Makes Smart Electrolytes Different
Smart Electrolytes redefines what hydration can do by combining key electrolytes with brain- and body-supportive nutrients:
Balanced Electrolytes: Provides potassium and magnesium in amounts that support nerve function, muscle health, and optimal hydration — without excessive sodium (4).*
Brain-Supportive Nutrients: Includes B6, B12, niacin (B3), and Vitamin C — nutrients critical for energy production, mental clarity, and immune support (5, 6).*
Clean Formula: Zero sugar, no artificial colors or sweeteners, and keto-friendly — ideal for health-conscious individuals.*
This smarter combination helps ensure rapid hydration while fueling your brain and body for better performance, all without the common downsides of traditional sports drinks.*
How Smart Electrolytes Support Brain and Body
Potassium and Magnesium: These essential electrolytes maintain fluid balance, regulate muscle contractions, and support nerve transmission (4).* Potassium helps prevent cramping and supports cardiovascular function, while magnesium plays a critical role in muscle relaxation and brain health.* Magnesium is also involved in over 300 enzymatic reactions, making it indispensable for overall metabolic health (7).*
B Vitamins: Niacin (B3), B6, and B12 are vital for converting food into usable energy.* They also support neurotransmitter synthesis, helping to promote mental clarity and reduce brain fog (6, 8).* B vitamins have even been shown to play a protective role against cognitive decline, making them essential for long-term brain health.*
Vitamin C: A powerful antioxidant, Vitamin C helps protect cells from oxidative stress, supports immune function, and may reduce inflammation — crucial benefits for anyone with an active lifestyle (9).* Additionally, Vitamin C contributes to collagen production, supporting joint and skin health, both of which are vital for athletes and active individuals.*
Together, these nutrients create a formula that addresses hydration at a deeper level, supporting the brain, body, and immune system — all without sugar crashes.*
So Why Are There Vitamins in an Electrolyte Formula?
At first glance, electrolytes and vitamins might seem like two different worlds — one focused on hydration, the other on general nutrition.
But here’s the connection: true hydration isn’t just about replacing water and minerals. It’s about optimizing the way your cells use that water.
B vitamins — like B3 (niacin), B6, and B12 — play a critical role in cellular energy production, supporting the mitochondria that power your cells.
Hydration and energy production are tightly linked; without adequate B vitamins, your cells can’t efficiently generate the energy needed for muscle contractions, nerve signaling, and recovery (6, 8).
Vitamin C, meanwhile, acts as a potent antioxidant, protecting cells from oxidative stress that can be elevated during physical exertion and dehydration (9). It also supports collagen production for healthy joints and skin — critical for athletes and active individuals.
In short: hydration isn’t just about replacing what you sweat out — it’s about ensuring your body can “use” the hydration effectively.
Adding targeted vitamins amplifies the benefits of electrolytes, helping to fuel performance, recovery, and resilience from the inside out.
Hydration, Upgraded: Smarter Ingredients for Smarter Performance
Research shows that properly formulated hydration products improve fluid retention, exercise capacity, and reduce fatigue (3, 10).
Adding magnesium into the mix has also been associated with reduced muscle cramping and enhanced athletic performance (7).
Meanwhile, B vitamins and magnesium have been linked to improved cognitive performance and reduced stress in healthy adults (8, 11).
Emerging studies even suggest that maintaining optimal hydration can positively impact mood and cognitive function, particularly under physical or environmental stress (10).
Simply put, hydration isn’t just about replacing what you lose — it’s about giving your body and brain what they need to perform at their best.
With Smart Electrolytes, you get:
Faster rehydration and better muscle recovery*
Sustained mental clarity and reduced brain fog*
Immune system support without sugar spikes*
Enhanced metabolic support and better cardiovascular health*
All with a clean, sugar-free formula.
When to Use Smart Electrolytes
During Exercise: Replenish lost electrolytes and support recovery after workouts.*
Daily Hydration: Combat everyday dehydration and support brain performance — perfect for busy professionals, students, and travelers.*
Keto & Low-Carb Lifestyles: Stay hydrated without compromising your dietary goals — Smart Electrolytes has zero sugar and no artificial additives.*
High-Stress Situations: Hydration isn’t just for athletes. Stress increases your body’s demand for magnesium and B vitamins.* Smart Electrolytes helps replenish these vital nutrients keeping you sharp, alert, and on your game.*
The Bottom Line: Hydrate Smarter, Feel Better
Smart Electrolytes isn’t just an electrolyte drink — it’s a smarter way to hydrate.* By combining essential electrolytes with brain-boosting nutrients, it offers a more complete approach to hydration, energy, and recovery.*
Say goodbye to sugar crashes, bloating, and brain fog.*
Say hello to smarter hydration — and a better, brighter you.*
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Smart Electrolytes and our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Cheuvront SN, Carter R III, Sawka MN. Fluid balance and endurance exercise performance. *Curr Sports Med Rep*. 2003;2(4):202–208. doi:10.1249/00149619-200308000-00006.
2. Colgan M. *Optimum Sports Nutrition: Your Competitive Edge*. Advanced Research Press; 1993.
3. Orrù S, Imperlini E, Nigro E, et al. Role of Functional Beverages on Sport Performance and Recovery. *Nutrients*. 2018;10(10):1470. doi:10.3390/nu10101470. PMID: 30308976; PMCID: PMC6213308.
4. Choi D, Cho J, Koo J, Kim T. Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise. *Applied Sciences*. 2021;11(9093). https://doi.org/10.3390/app11199093.
5. Morris MS. The role of B vitamins in preventing and treating cognitive impairment and decline. *Adv Nutr*. 2012;3(6):801-812. doi:10.3945/an.112.002535. PMID: 23153734; PMCID: PMC3648704.
6. Noah L, Dye L, Bois De Fer B, et al. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomized controlled trial. *Stress Health*. 2021;37(5):1000-1009. doi:10.1002/smi.3051.
7. Moretti A. What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. *J Musculoskelet Neuronal Interact*. 2021;21(1):1-3. PMID: 33657750; PMCID: PMC8020016.
8. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. *Nutrients*. 2016;8(2):68. doi:10.3390/nu8020068.
9. Carr AC, Maggini S. Vitamin C and Immune Function. *Nutrients*. 2017;9(11):1211. doi:10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
10. Adams JD, Karpinski A. Hydration status influences mood and cognitive function. *Biol Sport*. 2022;39(4):1047-1055. doi:10.5114/biolsport.2022.109234.
11. Smith AD, Refsum H. Homocysteine, B vitamins, and cognitive impairment. Annu Rev Nutr. 2016;36:211-239. doi:10.1146/annurev-nutr-071715-050947. PMID: 27296501.
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