Dietary fiber are parts of plant foods—fruits, vegetables, whole grains—that can’t be completely digested or absorbed in the body. Instead, they pass through your digestive system and out your body.
Fiber is classified into two broad groups:
- Soluble fiber (dissolves in water): Helps draw water into the gut and turns it into a gel-like substance, and helps lower blood glucose and cholesterol levels.
- Insoluble fiber (doesn’t dissolve in water): Promotes the movement of the contents of the gut and adds bulk to stools relieving constipation or infrequent stools.
Although there is a difference between these two types of fiber, most foods contain both soluble and insoluble fiber in varying proportions. Below are the best sources of soluble fiber to include in your diet.
| Type of soluble fiber | Sources |
|---|---|
| Beta-glucans |
|
| Polydextrose polyols | Added to certain processed foods (refer to label) |
| Inulin oligofructose | Added to certain processed foods (refer to label) |
| Psyllium |
|
| Resistant starch |
|
| Wheat dextrin |
Added to certain processed foods (refer to label) |
How much fiber do you need?
The American Heart Association recommends getting enough fiber and nutrients in your diet each day by eating plenty of whole grains, vegetables, fruits, nuts, and seeds.
In the U.S. the average dietary fiber intake among adults is about 15 grams per day, which is almost half of the recommended dietary intake (about 25-35 grams a day).
Since the amount of fiber you should have each day varies depending on your age and whether you have any underlying health conditions of the person, ask your doctor how much fiber you should be eating on a daily basis.
What are the benefits of including fiber in your diet?
Eating more dietary fiber can have the following health benefits:
- Helps regulate appetite and maintain a healthy weight
- Aids in digestion and relieves constipation
- Lowers blood cholesterol levels
- Helps control blood sugar levels
- Lowers the risk of cardiovascular diseases such as heart attack and stroke
- Helps reduce cancer risk, especially colorectal cancer risk
- Lowers the risk of bowel diseases such as diverticular disease, acid reflux, peptic ulcers, and hemorrhoids
- Boosts immunity, especially gut immunity (by helping good gut bacteria thrive)
- Reduces inflammation in the body
- Improves skin health
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerHealth Solutions From Our Sponsors
References
WebMD. Types of Fiber and Their Health Benefits. https://www.webmd.com/diet/compare-dietary-fibers
Harvard T.H. Chan. Fiber. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Harvard T.H. Chan. Fiber. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
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