Your guide to fiber

Dietary fiber is a type of carbohydrate found in plant foods. Unlike sugars and starches, fiber is not fully digested by the body. It moves through the digestive tract and helps support regular digestion, gut function, and the beneficial bacteria that live in your gut.

The two main types are soluble fiber and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like texture during digestion, which can help slow digestion. Insoluble fiber does not dissolve in water and helps support regularity by moving through the digestive tract with less breakdown. Some fibers are also prebiotic and help nourish beneficial bacteria in the gut.

Fiber supports digestive regularity, helps feed beneficial gut bacteria, and contributes to a balanced diet. Many fiber-rich foods also contain vitamins, minerals, phytonutrients, and other nutrients that are beneficial to your everyday wellness.

A common guideline is about 14 grams of fiber for every 1,000 calories you eat. The FDA Daily Value for dietary fiber is 28 grams per day, based on a 2,000-calorie diet. Individual needs can vary by age, calorie intake, health status, and overall diet.

Good sources of fiber include beans, lentils, oats, berries, apples, pears, vegetables, nuts, seeds, and whole grains. A mix of plant foods can help you get different types of fiber throughout the day.

Low fiber intake may mean missing out on nutritional support for digestive function and a balanced gut environment. It may also mean you are missing out on the broader nutritional benefits that often come with fiber-rich foods, such as vitamins, minerals, and phytonutrients.