All About Fiber
How much fiber do we need? What does it do? And where do we get it?
Fiber is important for gut health and digestion, yet most of us (95% of Americans!) do not eat enough of it. Fiber is found in fruits, vegetables, legumes, nuts, and whole grains. Adequate fiber, along with fluid, can help regulate bowel movements and prevent constipation. Besides being important for intestinal health, fiber plays a role in weight management, blood glucose control, and heart health.
Fiber is the non-digestible part of plant foods. There are two kinds of fibers, and eating both can help with digestion and bowel function.
Soluble fiber: This fiber is easily dissolved in water and forms a gel-like substance in the intestine to help soften stool.
Insoluble fiber: This fiber does not dissolve in water, increases bulk in stool, and moves stool through the digestive tract.
High-Fiber Foods
You may see some foods listed under both insoluble and soluble fiber. It’s not a mistake - they contain both types.
Insoluble Fiber
Grains: Bran flour, brown rice, high fiber cereals, oatmeal, popcorn, quinoa, whole grains
Vegetables: artichokes, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, corn, green beans, lettuce, peas, spinach, squash, tomatoes
Legumes, Nuts, Seeds: beans, lentils, split peas, almonds, pistachios, pecans, sunflower seeds, chia seeds
Fruits: berries, cantaloupe, dried fruits, figs, grapes, melons, peaches, pears, plums, raisins
Soluble Fiber
Grains: barley, oats
Vegetables: potatoes, yams
Legumes, Nuts, Seeds: beans, lentils, split peas, flax seeds
Fruits: apples, avocado, bananas, strawberries, citrus fruits
Tips to Add Fiber
Add whole grain and bran flour to baked goods.
Use beans, peas, and lentils in main dishes, soups, and sides.
Add oats to desserts such as cookies and other baked goods.
Choose whole wheat bread and whole grain crackers.
Add fruits and vegetables to meals and snacks.
Add chia seeds or flax seeds to smoothies.
Example Snacks and Meals
Whole grain cereal: shredded wheat with berries, oatmeal with raisins
Raw fruit with dip: apple slices with peanut butter, berries with yogurt
Raw vegetables with dip: celery and peanut butter dotted with raisins, carrots or cauliflower with hummus, bell pepper strips and bean dip
Fruit and vegetable smoothies: strawberry, spinach, yogurt, and peanut butter smoothie, blueberry, spinach, and yogurt smoothie
Baked goods made with bran or whole wheat flour: banana bread, apple muffins, zucchini bread, carrot cake with walnuts and raisins, trail mix cookies
Whole grain crackers and dip: whole wheat crackers with artichoke dip, whole grain crackers with hummus, flaxseed chips with guacamole
Bean and lentil soups: bean and barley soup, lentil and squash soup, split pea soup, asparagus pea soup
Chia pudding: mix 2 tablespoon chia seeds with 1/2 cup milk of choice, let sit overnight, and top with fruit
Packaged snacks: popcorn, trail mix, nuts, dried fruit
How Much Fiber Do You Need?
Total dietary fiber intake should be at least around 25 to 30 grams a day, or 14 grams per 1000 calories you consume. When reading food labels check the percent Daily Value. A good source of fiber is one that meets 10-19% of daily needs. A food with 20% is an excellent source of fiber.
Slowly add fiber to your diet; your body will adjust more smoothly. Fluid intake is also important for regular stooling, so stay well-hydrated.
Fiber Supplements
Fiber supplements can provide extra fiber if you struggle to get enough through diet. Options include: powders, chewable tablets, and gummies. Fiber supplements often include: inulin, methylcellulose, psyllium, and wheat dextrin.
It is important to choose a supplement you tolerate. Work a dietitian to assess a good fiber supplement for you if you feel you are not meeting your needs.
