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Nov 23, 2023 · High-fiber recipes. If the goal is to add more fiber to your diet, there are lots of great options. Fruits, vegetables, grains, beans, peas and lentils all help you reach that daily fiber goal. Fiber-rich foods have a mix of different fiber types. Some fiber helps keep stool moving in the large intestine. Other types of fiber help a person feel ...
- Alcohol Use
Drinking also adds calories that can contribute to weight...
- Nutrition Basics
2020-2025 Dietary Guidelines for Americans. U.S. Department...
- Alcohol Use
- Overview
- Types of fiber
- Which foods are high in fiber?
- Meeting your fiber needs
- Foods vs. fiber supplements
- The bottom line
High fiber foods include whole plant foods, like fruits, vegetables, legumes, and seeds. They can help support gut health and healthy digestion.
Fiber is a nutrient that’s critical for optimal health.
Only found in plant foods, eating enough fiber is associated with a lower risk of numerous chronic diseases like heart disease, type 2 diabetes, certain cancers, digestive conditions, and obesity (1, 2, 3, 4).
This is largely attributed to the way fiber supports your beneficial gut bacteria. These bacteria have a significant influence on your overall health (1, 2, 3, 4).
Surveys show that most people, particularly in Western countries, only eat around half of their minimum recommended fiber, or around 15 grams per day. Only an estimated 5% of the U.S. population meets their minimum daily fiber intake (5, 6).
This article presents some of the best sources of fiber you can eat, how much fiber to aim for, and whether fiber supplements are a good idea.
There are two types of fiber: soluble and insoluble. Both are important for your health and behave in different ways in your digestive system.
Soluble fiber dissolves in water and forms a gel-like consistency. It helps reduce elevated cholesterol levels and improve blood sugar regulation (7, 8).
Insoluble fiber doesn’t dissolve in water and stays mostly intact as it travels through your digestive system. It’s especially good for reducing constipation by bulking up the stool and helping it move through your intestines (9).
The good news is that you can find both types of fiber in foods in varying amounts. In fact, the best way to meet your needs for both types of fiber is to simply include a wide variety of plant foods in your diet.
SUMMARY
There are two types of fiber: soluble and insoluble. Soluble fiber helps reduce high cholesterol and manage blood sugar, while insoluble fiber helps alleviate constipation. Both are important and can be found in plant foods.
Fiber is naturally found in whole plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes. Animal products, such as meat, dairy, eggs, and seafood, do not contribute fiber to your diet.
Below is a chart that shows some of the best sources of fiber you can include in your diet.
Note that the % Daily Value (DV) is based on a minimum of 30 grams, which is approximately the average minimum daily need for adult men and women (5, 10, 11).
SUMMARY
As you can see from the table above, the best sources of fiber are whole plant foods, including fruits, vegetables, grains, legumes, nuts, and seeds.
There’s more fiber in whole grain foods, like whole wheat pasta and bread, than there is in white, refined versions of these items. Additionally, you get more fiber by eating whole fruits and vegetables than by drinking juices made from them.
Because of low intakes among the population and since getting too little fiber is associated with poor health outcomes, The Dietary Guidelines for Americans 2020–2025 have identified fiber as a nutrient of public health concern (12).
The general recommendations for fiber intake are 25 grams per day for adult women and 38 grams per day for adult men. Over the age of 50, this changes to 21 grams and 30 grams per day, respectively (5, 10).
Many sources simplify this by recommending that every adult gets at least 30 grams of fiber per day since this is approximately the average of the minimum requirement for adult men and women.
Keep in mind that 30 grams per day is a starting point, and eating moderately more than that is optimal. Plus, it’s easy to do when you add more plant foods to your diet.
When individuals don’t get enough fiber and experience symptoms like constipation, it’s common for healthcare professionals to recommend fiber supplements to get things moving.
While supplements can be helpful in certain short-term situations, it’s best not to rely on them to meet your daily fiber needs.
Instead, it’s a good idea to prioritize whole food sources of fiber on a regular basis.
Whole foods provide other healthy nutrients in addition to their fiber. For instance, fruits and vegetables are excellent sources of vitamins, minerals, and antioxidants that are important for your overall health, immune function, and disease prevention (14).
If you do need to use a fiber supplement, look for one that’s free from a long list of extra ingredients, artificial flavors, and colors. Opt for one that can be easily dosed, allowing you to start small and gradually increase only if needed.
You might also choose a supplement that contains prebiotics. Prebiotics act as food for your healthy gut bacteria and support overall health (15).
Fiber is a critical nutrient for health. Getting enough in your diet on a regular basis has been shown to lower your risk of numerous chronic diseases.
The only place that fiber is naturally found is in plant foods like fruits, vegetables, grains, nuts, seeds, and legumes. These should be your main source of this nutrient.
You can also find fiber in supplement form. It can be useful for short-term situations like helping alleviate constipation, but it shouldn’t work as your main fiber source.
The recommended daily minimum amount of fiber is 25 grams for adult women and 38 grams for adult men. Aim for at least this much on a regular basis, and preferably more, for the most health benefits.
Nov 4, 2022 · High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks.
- Benefits of A High-Fiber DietA high-fiber diet has many benefits, which include: 1. Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and so...
- How Much Fiber Do You Need?The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations f...
- Fiber Supplements and Fortified FoodsWhole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the va...
- Tips For Fitting in More FiberNeed ideas for adding more fiber to your meals and snacks? Try these suggestions: 1. Jump-start your day. For breakfast choose a high-fiber breakfa...
Lower your risk for health issues. Some examples are diabetes, heart disease, and obesity (having a high, unhealthy amount of body fat). Plant-based foods are the best sources of fiber. Fruits, vegetables, whole grains, cereals, legumes (such as kidney and black beans), nuts, and seeds give you the fiber you need.
Mar 9, 2023 · Amount of fiber: 1 cup, cooked = 6 g fiber How to eat it: Try barley-based soups like hearty barley soup with kale and parmesan and chicken mushroom barley soup, or mix it into a grain bowl with ...
Oct 22, 2020 · Here are 22 healthy and satisfying high fiber foods. 1. Pears (3.1 grams) Pears are both tasty and nutritious and can satisfy a sweet tooth. They are also a good source of fiber. Fiber content: 5. ...
Jan 28, 2020 · Men younger than age 50 should aim for 38 grams of fiber every day. Women younger than age 50 need 25 grams of fiber per day. For people 51 and older, less fiber is necessary: 30 grams of daily fiber for men and 21 grams for women.
