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Types Food Table Requirements Supplement Version Fiber is a nutrient that is essential for optimal health. Eating enough fiber, found only in plant foods, is associated with a lower risk of many chronic diseases, including heart disease, type 2 diabetes, some cancers, digestive disorders, and obesity (1,2,3,4). This has a lot to do with the way fiber supports beneficial gut bacteria. These bacteria have a significant impact on overall health (1, 2, 3, 4). Research shows that most people, especially in Western countries, only eat about half of the minimum recommended amount of fiber, about 15 grams per day. Only about 5% of the US population meets the minimum daily intake of fiber (5, 6). This article discusses some of the best sources of fiber you can eat, how much fiber you should aim for, and whether fiber supplements are a good idea. Share on Pinterest There are two types of fiber: soluble and insoluble. Both are important to your health and behave differently in your digestive system. Soluble fiber dissolves in water to form a gel-like consistency. It helps reduce high cholesterol and improves blood sugar regulation (7, 8). Insoluble fiber is insoluble in water and remains largely intact as it passes through the digestive system. It is especially good at reducing constipation by increasing the size of stool and helping it move through the intestines (9). The good news is that you can find both types of fiber in different amounts in foods. In fact, the best way to meet your needs for both types of fiber is simply to include a wide variety of plant foods in your diet. SUMMARY There are two types of fiber: soluble and insoluble. Soluble fiber helps lower high cholesterol and control blood sugar, while insoluble fiber helps relieve constipation. Both are important and can be found in a plant-based diet. Fiber occurs naturally in whole plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes. Animal products such as meat, dairy, eggs, and seafood do not provide dietary fiber. Below is a chart that lists some of the best sources of fiber for your diet. Note that the % Daily Value (DV) is based on a minimum of 30 grams, which is approximately the average minimum daily requirement for adult men and women (5, 10, 11). SUMMARY The above products are an excellent source of fiber. They are purely plant foods because animal foods such as meat and dairy products do not contain fiber. 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. Whole grain foods such as whole grain pasta and bread contain more fiber than the white, refined versions of these foods. In addition, you will eat more fiber by eating whole fruits and vegetables than by drinking prepared juices. Because of low consumption in the population and because low fiber intake is associated with poor health outcomes, the Dietary Guidelines for Americans 2020-2025Food Types Table Supplement Version Requirements Fiber is a nutrient essential for optimal health. Eating enough fiber, which is found only in plant foods, is associated with a lower risk of many chronic diseases, including heart disease, type 2 diabetes, some cancers, digestive disorders, and obesity (1, 2, 3, 4). This has a lot to do with how fiber supports your beneficial gut bacteria. These bacteria have a significant impact on your overall health (1, 2, 3, 4). Surveys show that most people, especially in Western countries, consume only about half of the minimum recommended amount of fiber, about 15 grams per day. Only about 5% of the US population meets the minimum daily intake of fiber (5, 6). This article discusses some of the best sources of fiber you can eat, how much fiber you should be getting, and whether fiber supplements are appropriate. There are two types of fiber: soluble and insoluble. Both are important to your health and work differently in your digestive system. Soluble fiber dissolves in water to form a gel-like consistency. It helps reduce high cholesterol and improve blood sugar levels (7, 8). Insoluble fiber does not dissolve in water and remains mostly intact as it passes through your digestive system. Its especially good for reducing constipation by bulking up stool and helping it move through the intestines (9). The good news is that you can find both types of fiber in different amounts in foods. In fact, the best way to meet your need for both types of fiber is simply to include a wide variety of plant foods in your diet. SUMMARY There are two types of fiber: soluble and insoluble. Soluble fiber helps lower high cholesterol and control blood sugar, while insoluble fiber helps relieve constipation. Both are important and can be found in a plant-based diet. Fiber occurs naturally in whole plant products, including fruits, vegetables, grains, nuts, seeds, and legumes. Animal products such as meat, dairy, eggs, and seafood do not provide fiber in your diet. Below is a table showing some of the best sources of fiber to include in your diet. Note that the percent daily value (DV) is based on at least 30 grams, which is roughly the average minimum daily requirement for adult men and women ( 5Trusted Source , 10Trusted Source , 11Trusted Source ). SUMMARY The foods listed above are excellent sources of fiber. They are only plant-based foods because animal-based foods such as meat or dairy products do not contain fiber. 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. Whole grain products such as whole grain pasta and bread contain more fiber than the white, refined versions of these products. Plus, you get more fiber by eating whole fruits and vegetables than by drinking juices made from them. Because population intake is low and fiber intake is associated with poor health, the 2020-2025 Annual Dietary Guidelines for Americans i.
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