Fiber is an essential part of a healthy diet. It aids in digestion and helps keep glucose levels 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.
Fiber is a type of carbohydrate found in plant foods, such as fruit, vegetables, whole grains, nuts and 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.
Fiber has a number of health benefits, including:
Women need around 25-28 grams per day. Men need around 31-34 grams per 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.
All minimally processed plant-based foods have fiber. This includes:
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.
Myth busted: Even white potatoes are a good source of fiber. Both the skin and flesh of potatoes have 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.
This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.