Your guide to fiber

Fiber is an essential part of a healthy diet. It aids healthy digestion and helps keep blood sugar steady. It can also help lower cholesterol, among other benefits. Read on to learn what fiber is, where to find it and how to get enough in your diet.

What is fiber?

Fiber is a type of carbohydrate found in plant foods, such as fruit, vegetables, whole grains, nuts/seeds and legumes. For the most part, your body can’t digest it. There are two main kinds: soluble and insoluble fiber.

Soluble fiber is found in the insides of plants. It swells up in water. You’ll find this kind of fiber in oats, apples and beans.

Insoluble fiber is found on the skin and outside of plants. It doesn’t absorb water and passes straight through your digestive system. This kind of fiber is found in apple skins, the bran part of whole grains and seeds.

What are the benefits of fiber?

Fiber has a number of health benefits.

Improves gut health: Fiber is important for the health of your gut microbiome. This refers to the collection of healthy bacteria (probiotics) that live in your digestive tract. Many types of fiber are considered prebiotics, which feed probiotics.

Keeps your colon healthy: Insoluble fiber acts like a scrub brush as it passes through your digestive tract. It helps lower your risk of colon cancer.

Good for your heart: Soluble fiber is linked with lower cholesterol levels. This is because it helps to absorb cholesterol from your bloodstream. High-fiber diets are also linked with lower blood pressure, and generally lower inflammation.

Helps maintain a healthy weight: Fiber-rich foods fill you up and make it easier to stay satiated on fewer calories.

Keeps blood sugar steady: Fiber, especially soluble fiber, slows the absorption of sugars into the bloodstream. Overall, a fiber-rich diet can lower the risk of type 2 diabetes.

How much fiber do you need? 

Women need around 25-28 grams/day. Men need around 31-34 grams/day. That number goes down for adults over 50: 22 grams for women; 28 for men.

Another way to estimate fiber needs is by calories: 14 grams for every 1,000 calories.

What foods have fiber? 

All minimally processed plant-based foods have fiber. This includes:

1. Fruits (not fruit juice)
2. Vegetables (all kinds, including root vegetables, like potatoes)
3. Legumes (beans, lentils, tofu, tempeh)
4. Whole grains (oatmeal, 100% whole grain bread, brown rice, quinoa)
5. Nuts and seeds

If you’re buying packaged foods, you can read the nutrition facts label and find the amount of fiber under the total carbohydrates. You can also search the ingredient list for whole grains. 
 
Fun fact: Juice doesn’t have fiber, because the juice is squeezed out of the fruit, and the fiber is left behind. Smoothies, on the other hand, blend whole fruits, so they have fiber. 

Another myth busted: Even white potatoes are a good source of fiber. Both the skin and flesh of potatoes have fiber. 

How to get enough fiber

Most Americans don’t get the recommended amount of fiber each day. But with a few simple tweaks, it’s easy to bump up the fiber on your plate. Make choices throughout your day to include plant-based foods, and you’ll meet your goal. Here’s how fiber can add up in a day:

Breakfast: 9 grams

• 1 cup bran flakes (5 grams)
• ½ cup nonfat milk
• ½ cup raspberries (4 grams)

Lunch: 6 grams

• 2 slices 100% whole wheat bread (2 grams)
• 2 slices turkey breast
• 1 slice low-fat cheese
• 1 teaspoon mustard
• 1 medium apple (4 grams)

Snack: 7 grams

• ¼ cup hummus (4 grams)
• 1 cup carrot sticks (3 grams)

Dinner: 14 grams

• 1 cup chili made with beans (10 grams)
• ¼ avocado (3 grams)
• 1 slice cornbread (1 gram)

Adding fruits or vegetables to each meal or snack, and choosing plant-based proteins when possible, adds up to plenty of fiber throughout your day.