What is Dietary Fiber and Why is it Important?
Dietary fiber, sometimes referred to as roughage, is a type of carbohydrate found in plant foods that your body cannot digest. Though fiber passes through your digestive system without being absorbed, it is a necessary part of a healthy diet.
Benefits of a High Fiber Diet
A diet high in fiber has many proven health benefits including:
- Normalizes bowel movements
- Lowers cholesterol levels
- Regulates blood sugar levels
- Aids in achieving a healthy weight
- Reduces risk of diseases like heart disease, diabetes and cancer
Despite the advantages, it’s estimated that only 5% of Americans get the recommended daily amount. Most fall short by about half the suggested total fiber intake.
Adding more high fiber foods can help you meet your nutrient needs to enjoy better digestive health and reduce disease risk.
Recommended Intake of Dietary Fiber
How much fiber you need varies based on your age, gender and typical calorie intake per day. General daily fiber recommendations are:
- Men 50 or younger: 38 grams
- Men 51 or older: 30 grams
- Women 50 or younger: 25 grams
- Women 51 or older: 21 grams
Make sure to gradually increase your fiber intake over a few weeks, while also drinking more fluids, to allow your body time to adjust to the change.
High Fiber Foods Chart
Adding a fiber boost to your diet is easy when you know what foods are the highest sources. Here is an overview of some of the top high fiber foods:
Fru
FAQs
What foods are highest in fiber?
Some of the top high fiber foods include raspberries, lentils, avocados, black beans, oats, almonds and flaxseeds.
What are good low fiber meal options?
Some naturally low fiber foods to focus meals around include chicken, fish, eggs, yogurt, cheese, white rice, pasta and potatoes without the skin.
How much fiber should I eat daily?
Recommended daily fiber intake is 25-38 grams per day depending on your age and gender. Most people only eat around half the suggested fiber amount.
What happens if I suddenly increase fiber?
When boosting your fiber intake, go slowly over several weeks. Sudden large increases can cause gas, bloating and stomach discomfort while your body adjusts.
FAQs
What foods are highest in fiber?
Some of the top high fiber foods include raspberries, lentils, avocados, black beans, oats, almonds and flaxseeds.
What are good low fiber meal options?
Some naturally low fiber foods to focus meals around include chicken, fish, eggs, yogurt, cheese, white rice, pasta and potatoes without the skin.
How much fiber should I eat daily?
Recommended daily fiber intake is 25-38 grams per day depending on your age and gender. Most people only eat around half the suggested fiber amount.
What happens if I suddenly increase fiber?
When boosting your fiber intake, go slowly over several weeks. Sudden large increases can cause gas, bloating and stomach discomfort while your body adjusts.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Related Coverage
Eggs don't naturally contain gluten, but risk of cross-contamination exists. Choose certified gluten-free eggs, designate cooking tools, and follow safety steps....
Find out why caffeine doesn't provide an energy boost for some people. Explore genetic factors, health issues, and medications that contribute to caffeine resistance....
Discover how to embrace a gluten-free lifestyle through a balanced and flavorful diet, uniting nutrition and taste with naturally gluten-free foods and creative substitutions....
Flavored water enhancers, drink packets, powder mixes, infused fruit waters and seltzers make drinking plain water easier with natural taste without added sugars....
Dragon fruit (pitaya) has a stunning color and shape! Learn about health benefits, nutrition facts, how to prepare and incorporate dragon fruit into diet and recipes....
Learn how taking broccoli, kale, cabbage or other cruciferous vegetable supplements can allow you to gain the nutrients & health benefits without the disadvantages....
Discover the power of Greek yogurt as a low-calorie, nutrient-dense snack. Learn how a 2-tablespoon serving provides protein, calcium, and probiotics, making it a versatile and delicious option for weight management and overall health....
A classic grilled cheese can contain 300-400 calories. Learn how ingredient swaps for bread, cheese, butter and more can lower the calorie count for healthier versions....
Pure sodium chloride salt has no calories, but table salt has around 1 calorie per 1/4 teaspoon from added iodine and anti-caking agents. Sea salt and kosher salt don't have extras, so they contain no calories....
The amusing scene of the alien MAC enjoying Coca-Cola in the 1988 film Mac and Me has become a nostalgic Internet meme. We explore the history and legacy of this iconic product placement....