Fiber

Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

Children and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day. Great sources are whole grains, whole fruits and vegetables, legumes, and nuts.

Types of Fiber

Fiber comes in two varieties, both beneficial to health:

Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, chia seeds, nuts, beans, lentils, apples, and blueberries.

Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include whole wheat products (especially wheat bran), quinoa, brown rice, legumes, leafy greens like kale, almonds, walnuts, seeds, and fruits with edible skins like pears and apples.

Fiber and Disease

Fiber appears to lower the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Fiber’s beneficial role in the gut microbiome may produce anti-inflammatory effects that alleviate the chronic inflammation associated with these conditions. [2]

Bottom Line

There are many types of dietary fibers that come from a range of plant foods. It’s important to not hyperfocus on a particular fiber because of its specific proposed action, as each type offers some level of health benefit. Therefore, eating a wide variety of plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds to reach the fiber recommendation of 25-35 grams daily best ensures reaping those benefits.

Some tips for increasing fiber intake:

• Eat whole fruits instead of drinking fruit juices.
• Replace white rice, bread, and pasta with minimally processed brown rice and other whole grains like barley, millet, amaranth, farro, and
• Add high-fiber foods to current meals: 1-2 tablespoons of almonds, ground flaxseeds, or chia seeds to cereals; diced vegetables to casseroles, stir-fried dishes, and soups.
• For breakfast, choose cereals that have a whole grain as their first ingredient. Another tip is to look on the Nutrition Facts label and choose cereals with 20% or higher of the Daily Value (DV) for fiber.
• Snack on crunchy raw vegetables or a handful of almonds instead of chips and crackers.
• Substitute beans or legumes for meat two to three times a week in chili and soups.
• If it is difficult to eat enough fiber through food, a fiber supplement such as psyllium or methylcellulose powders or wafers can be used. They can help bulk and soften stool so it is easier to pass. However, fiber supplements are not intended to completely replace high-fiber foods.

Last reviewed April 2022

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