Increasing Your Fiber Intake

Increasing Your Fiber Intake

What is fiber?

Fiber includes the parts of plant foods that cannot be digested. There are two kinds of fiber, both of which are key to a healthy diet and a healthy digestive system:

• Soluble fiber aids in bulking and moving food through the gut. It forms a gel when mixed with liquid.
• Insoluble fiber does not mix with liquids and passes through the GI tract mostly intact. It is sometimes called “roughage.”

Why do I need to eat it?

Fiber has many important roles, and both types are important for our health.

How much do I need?

The Academy of Nutrition and Dietetics recommends:

• For women, 25 grams per day for adults ages 50 and under, 21 grams per day over age 50.
• For men, 38 grams per day for adults ages 50 and under, 30 grams per day over age 50.

What foods are the best sources?

All plant foods contain fiber, and most have a mix of soluble and insoluble fibers.

The best sources of soluble fiber are:

• most fruits
• certain grains like oats and barley
• legumes, including beans, peas, lentils, and chickpeas
• most root vegetables like beets and sweet potatoes and certain vegetables like broccoli and carrots

The best sources of insoluble fiber are:

• whole grains, like whole wheat bread and corn
• high-fiber cereals like bran
• nuts and seeds
• fruits and vegetables with edible skins and peels like apples, kiwi, tomatoes, green beans, zucchini, and potatoes

What about fiber supplements?

If you need to add more fiber than what you can eat from whole foods, consider:

• Type of Fiber: The major brands of fiber supplements (Metamucil^®, Konsyl^®, Citrucel^®, Benefiber^®, Fibercon^®) all use soluble fiber and work in the same way. Some people respond better to different ones, so you may need to try a few to find the right fit for you.
• Flavorings and Mixing: Fiber supplements are available in a variety of forms and flavors, including powders, tablets, and gummies. Powders can be flavored to mix with plain water or unflavored/“clear” to be mixed into other beverages or foods. Tablets and gummies should be taken with plenty of water per box directions.

Interactions with medications and other considerations: A fiber supplement can interfere with the absorption of some medications.  As with any supplement, talk to your physician and/or Registered Dietitian before starting a fiber supplement. Sugar-free fiber supplements with sugar alcohols (sorbitol, mannitol, xylitol, maltitol, isomalt) can worsen symptoms of certain GI conditions like irritable bowel syndrome (IBS).  

Good Sources of Dietary Fiber

Tip: Increasing the fiber in your diet gradually may help minimize bloating and discomfort. Be sure to drink plenty of fluids as you increase your fiber intake.

* more likely to cause gas, so add in slowly