Fiber is one of the most under-appreciated dietary considerations for most Americans. The majority of US adults don’t consume enough dietary fiber, contributing to suboptimal digestive health and other conditions. Explore good sources of fiber to add to your diet, and find out whether supplementation is a smart move, in our handy guide.
What Is Dietary Fiber?
Dietary fiber is the indigestible content of plant-based foods that the human body cannot break down. Fiber passes through the stomach and intestines intact, and while fiber is non-nutritive, it does have a positive impact on overall health.
Just a few of the health benefits of fiber include:
- Regular bowel movements
- Improved blood sugar control
- Cholesterol management
Types of Dietary Fiber
Most nutrition labels only list fiber, but there are technically two different types of fiber.
Soluble fiber dissolves in water and forms a gel-like substance in the stomach. It slows down the digestive process, which helps stabilize blood sugar and lowers LDL cholesterol. The best sources of soluble fiber are oats, beans, peas, apples, and citrus fruits.
Insoluble fiber does not dissolve in water. As a result, insoluble fiber adds bulk to stool and moves food through the digestive tract faster, reducing the risk of constipation. The best sources of insoluble fiber are whole-wheat products, wheat bran, seeds, and vegetables like green beans and potatoes.
Soluble vs. Insoluble Fiber
| Feature |
Soluble Fiber |
Insoluble Fiber |
| Water Solubility | Dissolves in water to form a gel-like substance. | Does not dissolve in water; remains largely intact. |
| Primary Function | Slows down digestion and binds to fatty acids. | Adds bulk to the stool and helps food pass quickly through the stomach and intestines. |
| Key Health Benefits | Lowers LDL (“bad”) cholesterol
Regulates blood sugar levels Promotes heart health |
Prevents constipation
Promotes regular bowel movements Supports colon health and prevents diverticulitis |
| Fermentation | Highly fermentable by gut bacteria (acts as a prebiotic). | Less fermentable, though some types can still be broken down by gut bacteria. |
| Texture in Food | Viscous, gummy, or sticky (think cooked oatmeal). | Rough, coarse, or stringy (think celery or wheat bran). |
| Top Food Sources | Oats, barley, peas, beans, apples, citrus fruits, carrots, and psyllium. |
Whole-wheat flour, wheat bran, nuts, beans, cauliflower, green beans, and potatoes. |
Most vegetables include both types of fiber, making it a little easier to get enough per day.
How Many Grams of Fiber Per Day?
The recommended daily fiber intake per day varies by gender and age, though some individuals may have higher or lower needs based on dietary requirements.
- The daily fiber intake for women under 50 is roughly 25 grams per day; women over 50 need about 21 grams.
- Men under 50 need about 38 grams of fiber per day; men over 50 need about 30 grams per day.
Eating a selection of high-fiber foods is usually enough to meet the daily goal. Make an effort to mix in fiber-rich foods into your weekly meal planning, including:
- Almonds
- Black beans
- Bran flakes
- Chia seeds
- Oatmeal
- Quinoa
- Raspberries
- Whole wheat pasta
Legumes, seeds, nuts, fruits and veggies, plus whole wheat, are all good sources of fiber, so find a few options you and your family already enjoy and keep them on the menu!
What Happens If You Eat Too Much Dietary Fiber?
Eating too much dietary fiber per day, or increasing your daily fiber intake too quickly, may cause digestive problems. Gut bacteria produce a gas when excess ferment in the gut, which leads to the tell-tale symptoms of excess fiber, such as:
- Abdominal cramping
- Bloating
- Constipation
- Gas
Long-term excessive fiber intake may also lead to nutrient deficiencies and, in rare cases, intestinal blockages.
To address symptoms, drink more water to help move fiber through your system faster, take a light walk, and avoid fizzy drinks, which only introduce more gas into the stomach.
Read More: Organic Food Certifications: What to Know
Do Americans Consume Enough Dietary Fiber?
Not even close. 95% of Americans don’t get enough fiber, with 97% of men and 90% of women falling short of the recommended daily amount. Most adults only consume 10 to 17 grams of fiber today; roughly half of the 21 to 28 grams health officials advise.
Why is the shortfall? Americans rely heavily on processed and ultra-processed foods, which tend to contain high levels of fat, sugar, sodium, and additives, but very little fiber. Americans don’t eat nearly enough fruit, vegetables, or whole grains. Doing so would go a long way toward meeting basic fiber needs.
Today’s dietary fiber statistics are especially concerning when you consider that fiber deficiency is a massive contributor to chronic illnesses, including cardiovascular disease, type 2 diabetes, obesity, and gastrointestinal cancers.
Consider Fiber Supplements
From Metamucil to organic fiber powders from Ancient Nutrition and other brands, many Americans rely on fiber supplement products to meet their recommended amount. These are often safe, positive options when getting fiber through whole foods, particular fruits and vegetables, isn’t possible.
Always consult a healthcare provider before adding a fiber supplement to your wellness routine, and increase water intake to account for more fiber in your diet.
The Rise of Fibermaxxing
Born on forums and social media platforms like TikTok and Reddit, “fibermaxxing” is a wellness trend focused on optimizing fiber intake. Like other wellness trends, fibermaxxing almost invariably goes too far, with some posters shooting for 40 to 60 grams of fiber per day – significantly more than the recommended amount.
In many cases, the motivation behind meticulous dietary tracking (including grams of fiber and calorie ratios), suppressing appetite, and accelerating bowel transit time blurs the line into unhealthy weight management. They also leave individuals at high risk of gas attacks and constipation.
If you’re looking to increase your fiber intake, do so with the guidance of your doctor or a dietician, and drink an extra 8 ounces of water for every 5 additional ounces of fiber added to your diet.
Find Organic, Fiber-Rich Foods at Oryana Community Co-op
We take pride in offering an expansive selection of organic and often local produce to make getting enough fiber into your diet easy. From whole foods to fiber supplements, Oryana is committed to helping every shopper take control of their diet and their health.
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