Compared to protein or omega-3 fatty acids, fiber may not always be the most exciting topic in the world of nutrition. It\u2019s a really important one, though.\u00a0<\/span><\/p>\n Because most of us eat so little fiber, it\u2019s been a \u201c<\/span>nutrient of concern<\/span><\/a>\u201d according to the USDA since 2005.\u00a0<\/span><\/p>\n And there\u2019s every reason to be concerned about fiber. Only about\u00a0<\/span>5% of Americans<\/span><\/a> meet the minimum recommended daily fiber requirements.\u00a0<\/span><\/p>\n The average North American only eats about\u00a0<\/span>17 grams per day<\/span><\/a> when they need more like\u00a0<\/span>25 to 35 grams<\/span><\/a>.<\/span><\/p>\n The list of reasons why fiber is a must for good health is long.\u00a0<\/span><\/p>\n For starters, it helps <\/span>control blood sugar<\/span><\/a>, <\/span>protects your heart<\/span><\/a>, <\/span>helps decrease risk of colorectal cancer<\/span><\/a>, helps your reach and maintain a <\/span>healthy body weight<\/span><\/a>, and has been shown to <\/span>lower your risk of mortality<\/span><\/a>.\u00a0<\/span><\/p>\n If all this has you saying \u201cpass the oatmeal,\u201d we understand.\u00a0<\/span><\/p>\n Here\u2019s what you need to know about dietary fiber and how to make sure you get enough in your daily diet.<\/span><\/p>\n In a nutshell, dietary fiber is\u00a0<\/span>a type of carbohydrate<\/span><\/a> that our bodies can\u2019t fully digest. It\u2019s found in plant-based foods. \u00a0<\/span><\/p>\n Unlike sugars, fats, and proteins, fiber <\/span>passes through our system mostly intact<\/span><\/a>. But even though we can\u2019t break it down to use for energy,\u00a0<\/span>high-fiber recipes<\/span><\/a> do a whole bunch of good stuff inside us.<\/span><\/p>\n Now, what is the role of fiber? There are two main types of fiber: soluble and insoluble. While both are important, they work in different ways.\u00a0<\/span><\/p>\n Soluble fiber\u2014found in oats, barley, beans, lentils, peas, apples, and citrus fruits\u2014acts like tiny sponges in your digestive system. When it comes into contact with water, it soaks it up and\u00a0<\/span>forms a gel-like substance<\/span><\/a> that:<\/span><\/p>\n The insoluble fiber in foods, on the other hand, doesn\u2019t dissolve in water. It passes through your gut pretty much\u00a0<\/span>as it enters your body<\/span><\/a>.\u00a0<\/span><\/p>\n It\u2019s like a natural broom for your intestines that helps you move things along,\u00a0<\/span>helping with constipation<\/span><\/a>. You\u00a0<\/span>can find it<\/span><\/a> in whole grains, legumes, and vegetables\u2014especially leafy greens and roots.<\/span><\/p>\n Fiber is an essential part of a healthy diet and offers\u00a0<\/span>a huge variety of health benefits<\/span><\/a>. Meeting your daily fiber requirements may help:<\/span><\/p>\n As a recent\u00a0<\/span>study shows<\/span><\/a>, eating more fiber may even help you lose a some weight.\u00a0<\/span><\/p>\n It\u2019s easy to overestimate the amount of fiber you get in a day. Some people eat a side salad or an apple, and cross fiber off their list of things to eat today.\u00a0<\/span><\/p>\n To get the amount of fiber you need, you\u2019ll want to include a variety of fiber rich foods throughout your day.<\/span><\/p>\n Here\u2019s a breakdown of what foods to include in your meals to reach your daily fiber requirements:<\/span><\/p>\n When you go food shopping, don\u2019t forget to check the nutrition labels. You won\u2019t find the same fiber content in white bread\u00a0<\/span>as in whole-grain bread<\/span><\/a>, for example.\u00a0<\/span><\/p>\n Knowing how much fiber each item in your cart has will help you make better choices to make sure you\u2019re eating enough dietary fiber-rich foods.<\/span><\/p>\n Adults need a bare minimum of\u00a0<\/span>21 to 38 grams<\/span><\/a> of fiber, depending on age and gender, to keep your body happy and healthy.<\/span><\/p>\n To fulfill your daily fiber requirements, the\u00a0<\/span>Institute of Medicine (IOM)<\/span><\/a> recommends the following daily intake:<\/span><\/p>\n Also Read:\u00a0<\/strong><\/em>Are You Eating Enough Fiber? Get Your Fiber Score<\/a><\/p>\n Getting to your minimum daily fiber requirements may feel a bit daunting if you\u2019re new to the territory. The good news is that it\u2019s not rocket science.\u00a0<\/span><\/p>\n So, what does 30 grams of fiber look like? Here\u2019s a sample meal plan that adds up to more than 40 grams of fiber for the day:<\/span><\/p>\n Breakfast<\/b><\/p>\n Lunch<\/b><\/p>\n A big salad with:<\/span><\/p>\n Dinner<\/b><\/p>\n Of course, you can\u00a0<\/span>adjust portion sizes<\/span><\/a> and ingredients based on your preferences. If you need a hand calculating how much fiber you eat, using a nutrition and food tracking app like\u00a0<\/span>MyFitnessPal<\/span><\/a> might be your best bet.<\/span><\/p>\n Also Read:\u00a0<\/strong><\/em>8 High-Fiber Meals That Support Weight Loss<\/a><\/p>\n Add fiber-rich foods to your plate every chance you get. Reach for fruits, vegetables, whole grains, and beans. Keep a food diary or use the <\/span>MyFitnessPal<\/span><\/a> app to track your intake and watch your grams of dietary fiber add up.\u00a0<\/span><\/p>\n Considering 95% of Americans aren\u2019t getting enough fiber, you probably don\u2019t need a sign to know you need to eat more fiber. But if you ever struggle with <\/span>constipation<\/span><\/a>, that\u2019s a hint you could probably use more fiber.<\/span><\/p>\n Smart choices make this totally doable, according to\u00a0 Katherine Basbaum, Registered Dietitian, MyFitnessPal. \u201cIncorporate high-fiber, low-calorie vegetables like broccoli, spinach, and carrots into your meals,\u201d she says. When you can, opt for fiber-rich whole grains over refined grains. To meet protein and fiber goals at the same time, Basbaum recommends including beans and lentils. \u201cThey\u2019re high in fiber and also offer protein to keep you full,\u201d she says. For snacks opt for lower calorie options like apples and berries.<\/span><\/p>\n Some people overdo it when they switch to a high-fiber diet. They try to increase fiber too quickly, which can lead to <\/span>gas, bloating, and cramps<\/span><\/a>. So take it slow and ramp up the amount of fiber you eat gradually.\u00a0 Janese Laster, MD, and MyFitnessPal <\/span>Scientific Advisory Council<\/span><\/a> member recommends increasing your fiber intake by 5g per week until you hit 25g (for women) or 38g (for men).<\/span><\/p>\n With any supplement, you need to talk to your doctor. If you\u2019re truly unable to meet your fiber needs through diet alone, a supplement could be helpful. Your doctor can help you choose the right type of fiber and amount for your specific situation.<\/span><\/p>\n Originally published January 9, 2019; Updated July 22, 2024<\/em><\/p>\n<\/p><\/div>\n\n","protected":false},"excerpt":{"rendered":" Compared to protein or omega-3 fatty acids, fiber may not always be the most exciting topic in the world of nutrition. It\u2019s a really important one, though.\u00a0 Because most of…<\/p>\n","protected":false},"author":154,"featured_media":774,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[8],"tags":[1261,91,1262,92,1263],"jetpack_publicize_connections":[],"yoast_head":"\nUnderstanding Dietary Fiber<\/b><\/h2>\n
Soluble vs Insoluble Fiber: Know the Difference<\/b><\/h3>\n
\n
Health Benefits of Fiber<\/b><\/h3>\n
Types of Fiber<\/b><\/h3>\n
\n
![\"\"](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2019\/01\/UACF-EG-fiber-table.jpg.webp)
\n<\/picture><\/p>\nHow Much Fiber Do You Need Per Day?<\/b><\/h2>\n
\n
What Does a Full Day of Fiber Look Like?<\/b><\/h2>\n
\n
\n
\n
Frequently Asked Questions<\/b><\/h2>\n
How do I make sure I have enough fiber?\u00a0<\/b><\/h3>\n
What are signs or symptoms of not enough fiber?<\/b><\/h3>\n
How do I make sure I\u2019m meeting my protein goals and getting enough fiber without going over my calorie goal?<\/b><\/h3>\n
Can I get too much fiber?<\/b><\/h3>\n
Should I take a fiber supplement?<\/b><\/h3>\n