Eating more dietary fiber each day will help with your long-term health. You can find the dietary fiber information on the food label. 

Dietary fibers which are the non-starch forms of carbohydrate obtained from plants and the human body cannot digest. Dietary fibers are classified as soluble and insoluble but most fiber-rich foods contain both types in varying degrees. The two types function differently in the body.  

Image from: https://www.leapstore.in/blogs/blog/understanding-the-different-types-of-dietary-fiber-and-their-health-benefits

Two Types of Dietary Fiber

Soluble Fiber absorbs water and turns into gel in the intestine. This gel helps to slow digestion and is helps to lower your blood cholesterol.  Food sources of Soluble Fiber:  oatmeal, barley, nuts, seeds, peas, beans, lentils, carrots, cucumbers, apples, oranges, pears, berries.

Insoluble Fiber adds bulk to stools and helps to promote regular bowels movements. Eating a high fiber diet helps your body to digest foods and eliminate them faster. Food sources of Insoluble Fiber include whole bran, nuts, whole grain products, corn, carrots, grapes, berries, and apple or pear peels. If you’re trying to increase your fiber intake, don’t peel your fruits!

Unlike protein, fats and carbohydrates which are the parts of food that your body digests and absorb, dietary fiber passes through your digestive system intact. Dietary fiber is not considered a nutrient since your body doesn’t digest or absorb fiber but is an essential part of a healthy diet.

Health Benefits of Dietary Fiber

1. Healthy Weight Loss
2. Weight Management
3. Lower Diabetes Type 2 Risk
4. Lower Odds of Heart Disease
5. Increased Beneficial Gut Bacteria
6. Reduced Risk of Certain Cancers like Colorectal Cancer & Breast Cancer
7. Longer Life
8. More Regular Bowel Movements
9. All-Natural Detox
10. Strong Bones

Table 1. How Many Grams of Dietary Fiber do You Need Each Day?

Age              Men                        Women

19-30           34 grams              28 grams

31 – 49       31 grams              25 grams

Over 50       24 grams              22 grams

Table 2. How Many Grams of Dietary Fiber do Your Children Need Each Day?*

Age                                  Grams of Fiber

1 to 3 years                     19 grams

4 to 8 years                     25 grams

Boys 9-13 years              31 grams

Girls 9 – 13 years           26 grams

Boys 14 – 19 years          38 grams

Girls 14 – 19 years          26 grams

*Use the food label to determine how many grams of dietary fiber is in processed foods.

If you normally don’t eat much dietary fiber but have decided to increase your daily intake of dietary fiber, start slow. Eating too much fiber to quickly can cause bloating, cramping and gas until your gut get use to more dietary fiber. Drinking more fluids throughout the day will also help dietary fiber pass through the gut more effectively. Use the list below to determine how much dietary fiber you are eating daily. You can also find the dietary fiber by looking at the Nutrition Facts label.

Dietary Fiber: Nutrient-dense^a Food and Beverage Sources, Amounts of Dietary Fiber and Energy per Standard Portion

^a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

^b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

^c Some foods or beverages are not appropriate for all ages, (e.g., nuts, popcorn), particularly young children for whom some foods could be a choking hazard

^d Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions–are provided for each dietary component. Standard portions provide at least 2.8 g of dietary fiber. Smaller portions are generally one half of a standard portion.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

 Daily Dietary Fiber Goals Recommendations

1. Eat 3 or more pieces of fruit each day.
2. Eat 3 or more ½-cup servings of vegetables each day.
3. Eat beans 4 times a week in salad, chili, side dishes.  

Note: Don’t like vegetables much you can create some really great Fruit-Veggie smoothies: fruit, yogurt or milk, with added spinach or kale, chia seeds, flaxseed and ice or use frozen fruits.