What is it?
Dietary fiber is a type of carbohydrate found in plant-based foods that the body cannot fully digest. It passes through the digestive system, helping to regulate bowel movements and providing numerous health benefits. Fiber is categorized into two types:
- Soluble fiber: Dissolves in water and helps lower cholesterol and blood sugar levels.
- Insoluble fiber: Adds bulk to stool and aids in regular bowel movements.
Why is it needed, and how much do we need?
Fiber supports digestive health, helps maintain healthy blood sugar and cholesterol levels, and promotes feelings of fullness, aiding in weight management. It may also reduce the risk of heart disease and type 2 diabetes. It is also vital for our gut health.
The Dietary Guidelines for Americans 2020-2025 recommend a daily fiber intake of:
- Men: 30–38 grams
- Women: 21–25 grams
Most people consume far less than the recommended amount.
What happens if you eat too much?
Sudden excessive fiber intake, especially without sufficient water, can lead to:
- Bloating and gas
- Cramping
- Constipation or diarrhea
However, it is uncommon to consume too much fiber through food alone.
What happens if you eat too little?
A diet low in fiber can result in:
- Constipation
- Higher blood sugar and cholesterol levels
- Increased risk of heart disease, type 2 diabetes, and certain cancers (like colon cancer)
What foods are rich in fiber?
- Fruits: Apples, berries, oranges, bananas, and pears
- Vegetables: Carrots, broccoli, spinach, and sweet potatoes
- Whole grains: Oats, brown rice, quinoa, and whole wheat bread
- Legumes: Beans, lentils, and chickpeas
- Nuts and seeds: Almonds, chia seeds, and flaxseeds
For more information, visit the Dietary Guidelines for Americans.