Table of ContentsView AllTable of ContentsWhy Its Good for YouFood SourcesQuantityWho Should Be Mindful of Dietary Fiber IntakeSymptoms of Too Much Dietary Fiber
Table of ContentsView All
View All
Table of Contents
Why Its Good for You
Food Sources
Quantity
Who Should Be Mindful of Dietary Fiber Intake
Symptoms of Too Much Dietary Fiber
Dietary fiber, sometimes called “roughage,” is primarily known for adding “bulk” tobowel movements. Most North American adults don’t get enough of it, consuming about 17 grams of fiber daily (compared to the recommended 25 to 30 grams). Dietary fiber helps digestion and protects against health conditions such as cardiovascular disease, diabetes, and some cancers.
Dietary fiber is acarbohydratethat is not easily digestible. It can be soluble (able to dissolve in water) or insoluble (unable to dissolve in water).
This article will discuss some types of dietary fiber, how they affect the body, the potential health benefits of a high-fiber diet, considerations to take before upping your fiber intake, and what foods to eat to get more fiber into your diet.
Arx0nt / Getty Images
Why Dietary Fiber Is Good for You
Maintaining a high-fiber diet has specific health benefits and can improve your overall health. Two meta-analysis studies found a reduced risk of 15–16% ofall-cause mortality(deaths due to any cause) in those who consume high levels of fiber compared to those who consume lower levels of fiber.
A 2022 study found a 25% reduction in all-cause mortality for those consuming the most fiber compared with those consuming the least fiber.
Research suggests dietary fiber can benefit digestion, inflammation, heart disease,type 2 diabetes, breast cancer, and colorectal cancer.
More detail on these benefits is outlined below.
Digestion
Dietary fiber is most associated with digestion, particularly in preventing and relievingconstipation. Fiber affects digestion in different ways, depending on the type of fiber.
Soluble fiber:
Insoluble fiber:
Some forms of fiber can act as probiotics (food for gut bacteria), which help to increase water in the intestines and make stools softer and easier to pass.
Consuming a variety of high-fiber foods to ensure you get a range of fiber types, drinking adequate amounts of water, and getting regular exercise can work together to prevent or relieve constipation.
Large cohort studies have found dietary fiber may help protect againstdiverticulardisease(small pouches in the lower intestine). Fiber found in whole fruits and vegetables (including their skins), andcereal grainshave proved particularly beneficial.
What Does Fiber Do to Your Poop?
Inflammation
Some studies have found an association between higher dietary fiber intake andlower systemic inflammation. A 2022 study of older adults associated cereal fibers with lower levels of various inflammation markers than those from fruits and vegetables.
Low-grade systemic inflammation may increase the risk of certain conditions, such as cardiovascular disease (CVD) andcancer. More research is necessary to determine the role dietary fiber may play in reducing inflammation and preventing related conditions.
Heart Disease
Epidemiologicalstudies (the study of how often and why diseases occur in certain groups of people) have found an association between a high dietary fiber intake—particularly cereal fibers—and a lower risk of heart disease and deaths from CVD.
“Cereal fiber” does not mean boxed breakfast cereals specifically, but rather the seeds of whole grains that contain germ, bran, and endosperm and are minimally refined. Cereal grains may include:
Some researchers believe soluble fiber may bind to bile acids in the digestive tract and help remove them from the body. The liver would then pull cholesterol from the blood to make new bile acids,lowering cholesterol. A meta-analysis that examined 67 controlled trials found that soluble dietary fiber had a modest positive effect in reducing total and low-density lipoprotein (LDL, or “bad”)cholesterol.
A 2022 study found that a high-fiber diet could help improve blood pressure in people withhypertension(high blood pressure), whether or not they were onantihypertensives(medications for lowering high blood pressure).
Research suggests ahigh fiberintake may also help lower the risk of metabolic syndrome (a combination of high blood pressure, high insulin levels, excess weight, high triglyceride levels, and low high-density lipoproteincholesterol, otherwise known as HDL, or the “good cholesterol). Metabolic syndrome can increase the risk of developing heart disease and type 2 diabetes.
Type 2 Diabetes
Fiber can helpmaintain lower blood sugar levels. The body can’t break down or absorb fiber, so it doesn’t cause the blood sugar spike associated with othercarbohydrates.
Fiber helps to delay the absorption of sugars from the intestines into the blood, reducing the likelihood of a surge of insulin.
Breast Cancer
A study involving more than 90,000 women who had not yet been through menopause found a 25%reduced risk of breast cancerwhen comparing the highest to the lowest fiber intake. A meta-analysis of 17 prospective cohort studies found similar results, with fiber noted as protective from breast cancers both before and after menopause.
There is also an association between a high-fiber diet and a lower risk ofbenign breast disease, a risk factor in adolescents for later developing breast cancer.
Colorectal Cancer
Studies have found that fiber may offer some protection against certain subtypes of colorectal cancer (CRC). Fibers from fruits, vegetables, and legumes showed some protection against CRC, but cereal fibers were more highly associated with a lower risk of CRC.
Food Sources High in Dietary Fiber
Strive to take in 100% of the daily value (DV) of dietary fiber each day. Foods are considered high in fiber if they contain 20% or more DV of dietary fiber per serving. Foods with 5% or less DV of dietary fiber per serving are considered low fiber.
Foods that contain dietary fiber include:
For soluble fiber, try foods such as:
For insoluble fiber, try foods such as:
Most people should be able to get enough fiber through their diets and not requirefiber supplements. Foods can provide a variety of fiber types as well as other nutrients andphytochemicalsthat may work with fiber, while supplements tend to be more isolated. Talk to your healthcare provider if you can’t meet your fiber needs through your diet alone.
17 Healthy High-Fiber Snacks
How Much Dietary Fiber Do You Need Daily?
The general recommendation for American adults is 25–30grams of fiber dailyfrom food sources, not supplements.
This is based on a 2,000-calorie-per-day diet and may not suit everyone. To calculate your recommended daily dietary fiber intake, you can use the formula of 14 grams of dietary fiber per 1,000 calories of food.
These amounts are general guidelines. Talk to your healthcare provider to determine what is best for you or your child.
Examples of Fiber SupplementsExamples offiber supplementsand their form of fiber include:Citrucel: methylcelluloseFiberall: soluble fiber and insoluble fiberFiberCon Caplets: polycarbophilHydrocil Instant:psylliumKonsyl: psylliumMetamucil: psylliumPerdiem: psyllium (stimulant)UniFiber: cellulose
Examples of Fiber Supplements
Examples offiber supplementsand their form of fiber include:Citrucel: methylcelluloseFiberall: soluble fiber and insoluble fiberFiberCon Caplets: polycarbophilHydrocil Instant:psylliumKonsyl: psylliumMetamucil: psylliumPerdiem: psyllium (stimulant)UniFiber: cellulose
Examples offiber supplementsand their form of fiber include:
Very high-fiber diets of more than 40 grams per day may decrease the absorption of some minerals, such as zinc, iron, and calcium, which could lead to deficiencies in susceptible people.
Some people withinflammatory bowel disease (IBD)may be sensitive to some dietary fibers. People with IBD often have certain missing or malfunctioning microbes, which can makeβ-fructanfibers hard to ferment. You can find these fibers in garlic, artichokes, asparagus, chicory roots, and bananas. Certain unfermented fibers have been found to increase inflammation and make symptoms worse in somepeople with IBD.
Who Should Not Take Fiber SupplementsSomefiber supplementscontain sugar, artificial sweeteners, and other components that may cause problems for people with certain conditions or medications. For example, if you:Have a narrow esophagus or intestines: Avoid fiber supplementsHave diabetes: Avoid supplements that contain sugarAre watching your sodium intake: Avoid psyllium preparationAre taking tetracyclines: Avoid polycarbophilHave phenylketonuria: Avoid supplements that contain AspartameAre taking warfarin: Avoid supplements with psylliumAlways talk to your healthcare provider before starting fiber supplements.
Who Should Not Take Fiber Supplements
Somefiber supplementscontain sugar, artificial sweeteners, and other components that may cause problems for people with certain conditions or medications. For example, if you:Have a narrow esophagus or intestines: Avoid fiber supplementsHave diabetes: Avoid supplements that contain sugarAre watching your sodium intake: Avoid psyllium preparationAre taking tetracyclines: Avoid polycarbophilHave phenylketonuria: Avoid supplements that contain AspartameAre taking warfarin: Avoid supplements with psylliumAlways talk to your healthcare provider before starting fiber supplements.
Somefiber supplementscontain sugar, artificial sweeteners, and other components that may cause problems for people with certain conditions or medications. For example, if you:
Always talk to your healthcare provider before starting fiber supplements.
If you want to increase your fiber intake, start slowly, eating more fiber every few days and drinking plenty of water.Too much fiberat once can cause digestive problems such as:
Summary
Dietary fiber is a carbohydrate that humans cannot easily digest. It may be soluble or insoluble.
Dietary fiber offers many health benefits, including helping with digestion and relieving constipation. It may also protect against inflammation,heart disease, type 2 diabetes, breast cancer, and colorectal cancer.
Foods that contain dietary fiber include fruits and vegetables, whole grains, wheat bran, beans, peas, lentils, nuts, and seeds.
The general recommended dietary fiber intake is 25–30 grams per day. If you are increasing your fiber intake, do so slowly to avoid digestive discomfort.
Talk to your healthcare provider before taking fiber supplements.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.McKeown NM, Fahey GC, Slavin J, van der Kamp JW.Fiber intake for optimal health: How can healthcare professionals support people to reach dietary recommendations?BMJ. 2022:e054370. doi:10.1136/bmj-2020-054370U.S. Food and Drug Administration.Dietary fiber.Reynolds AN, Akerman A, Kumar S, et al.Dietary fiber in hypertension and cardiovascular disease management: Systematic review and meta-analyses.BMC Med. 2022;20(1):139. doi:10.1186/s12916-022-02328-xHarvard T.H. Chan School of Public Health.Fiber.Shivakoti R, Biggs ML, Djoussé L, et al.Intake and sources of dietary fiber, inflammation, and cardiovascular disease in older U.S. adults.JAMA Netw Open. 2022;5(3):e225012. doi:10.1001/jamanetworkopen.2022.5012Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Better Health Channel.Dietary fibre.University of California San Francisco.Increasing fiber intake.U.S. Department of Agriculture.How much (dietary) fiber should I eat?Nemours KidsHealth.Fiber.University of California San Francisco.Fiber supplements.University of Alberta.Dietary fibre is good for you, except when it’s not.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.McKeown NM, Fahey GC, Slavin J, van der Kamp JW.Fiber intake for optimal health: How can healthcare professionals support people to reach dietary recommendations?BMJ. 2022:e054370. doi:10.1136/bmj-2020-054370U.S. Food and Drug Administration.Dietary fiber.Reynolds AN, Akerman A, Kumar S, et al.Dietary fiber in hypertension and cardiovascular disease management: Systematic review and meta-analyses.BMC Med. 2022;20(1):139. doi:10.1186/s12916-022-02328-xHarvard T.H. Chan School of Public Health.Fiber.Shivakoti R, Biggs ML, Djoussé L, et al.Intake and sources of dietary fiber, inflammation, and cardiovascular disease in older U.S. adults.JAMA Netw Open. 2022;5(3):e225012. doi:10.1001/jamanetworkopen.2022.5012Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Better Health Channel.Dietary fibre.University of California San Francisco.Increasing fiber intake.U.S. Department of Agriculture.How much (dietary) fiber should I eat?Nemours KidsHealth.Fiber.University of California San Francisco.Fiber supplements.University of Alberta.Dietary fibre is good for you, except when it’s not.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
McKeown NM, Fahey GC, Slavin J, van der Kamp JW.Fiber intake for optimal health: How can healthcare professionals support people to reach dietary recommendations?BMJ. 2022:e054370. doi:10.1136/bmj-2020-054370U.S. Food and Drug Administration.Dietary fiber.Reynolds AN, Akerman A, Kumar S, et al.Dietary fiber in hypertension and cardiovascular disease management: Systematic review and meta-analyses.BMC Med. 2022;20(1):139. doi:10.1186/s12916-022-02328-xHarvard T.H. Chan School of Public Health.Fiber.Shivakoti R, Biggs ML, Djoussé L, et al.Intake and sources of dietary fiber, inflammation, and cardiovascular disease in older U.S. adults.JAMA Netw Open. 2022;5(3):e225012. doi:10.1001/jamanetworkopen.2022.5012Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Better Health Channel.Dietary fibre.University of California San Francisco.Increasing fiber intake.U.S. Department of Agriculture.How much (dietary) fiber should I eat?Nemours KidsHealth.Fiber.University of California San Francisco.Fiber supplements.University of Alberta.Dietary fibre is good for you, except when it’s not.
McKeown NM, Fahey GC, Slavin J, van der Kamp JW.Fiber intake for optimal health: How can healthcare professionals support people to reach dietary recommendations?BMJ. 2022:e054370. doi:10.1136/bmj-2020-054370
U.S. Food and Drug Administration.Dietary fiber.
Reynolds AN, Akerman A, Kumar S, et al.Dietary fiber in hypertension and cardiovascular disease management: Systematic review and meta-analyses.BMC Med. 2022;20(1):139. doi:10.1186/s12916-022-02328-x
Harvard T.H. Chan School of Public Health.Fiber.
Shivakoti R, Biggs ML, Djoussé L, et al.Intake and sources of dietary fiber, inflammation, and cardiovascular disease in older U.S. adults.JAMA Netw Open. 2022;5(3):e225012. doi:10.1001/jamanetworkopen.2022.5012
Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.
Better Health Channel.Dietary fibre.
University of California San Francisco.Increasing fiber intake.
U.S. Department of Agriculture.How much (dietary) fiber should I eat?
Nemours KidsHealth.Fiber.
University of California San Francisco.Fiber supplements.
University of Alberta.Dietary fibre is good for you, except when it’s not.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
