By Megan Mikaelian. Medically Reviewed. Lynn Grieger, RDN, CDCES. Fiber is a carbohydrate that the body cannot digest.

Yet it is essential for digestive health. Are You Getting Enough Fiber? Editorial Sources and Fact-Checking. Resources Fiber.

Harvard T. Chan School of Public Health. April Feng Z et al. The Gut Microbiome: Linking Dietary Fiber to Inflammatory Diseases. Medicine in Microecology. December Bifidobacteria and Their Role as Members of the Human Gut Microbiota. Frontiers in Microbiology. June Fiber, Digestion, and Health.

Cornell University Gannett Health Services. November McManus KD. Should I Be Eating More Fiber? By raising the levels of soluble fiber in your body, you can help boost digestive health and maintain regularity.

Pearl barley in a bowl and scoop with barley on the old wooden table. Like insoluble fiber, soluble fiber is found in whole foods like plants.

Some of the largest soluble fiber sources include beans , root vegetables, fruits, legumes and grains like oats, wheat and barley. Used throughout the digestion process, soluble fiber's most significant area of impact is the colon.

The colon is packed with good bacteria. These good bacteria work to keep our gut a digestive system healthy and balanced. When eaten, soluble fiber acts as a food source for the good bacteria in the colon, allowing them to thrive.

The main difference between soluble and insoluble fiber is that soluble fiber dissolves in water and, by doing so, retains it during digestion, transforming into a gel-like substance. As soluble fiber passes through your body, it soaks up water and slows down the digestion process.

This allows for better nutrient absorption by the stomach and intestines and can prevent diarrhea and constipation. Eating foods that are rich in soluble fiber will not only promote healthy bowel movements and well-working digestive systems but will also boost heart health.

Just as soluble fiber absorbs water, it also absorbs cholesterol particles in your system and removes them from the body. The result? Reduced overall cholesterol levels and a well-protected heart.

A third commonly discussed type of fiber is prebiotic fiber. Prebiotic fiber is a type of soluble fiber labeled as fructan or inulin.

This specific fiber is mostly found in foods like asparagus, garlic, onions, leeks, bananas, root vegetables and grains. Like all forms of fiber, prebiotic fiber cannot be digested. However, it does help keep the good bacteria in your gut flourishing.

Now, you may still be confused about how a food source unable to be digested by the body can help it. The inability of prebiotic fiber to be digested is what gives it its gut-healing powers.

Because prebiotic fiber can travel to your lower digestive tract unaltered, it can act as a food source for good bacteria and promote a healthy gut biome. Both soluble and insoluble fiber work together to keep your digestive system healthy and to help prevent disease.

While each type of fiber plays a specific role in your digestive health, many of the benefits they produce overlap. Continue reading to learn more about fiber and digestion. Maintaining digestive regularity plays an essential role in feeling your best. When it comes to staying regular, each type of fiber plays a unique role in the process.

The bulking properties of insoluble fiber and the gel-like consistency of soluble fiber make it easier for stool to pass through your colon. This helps reduce the risks of constipation. Additionally, because insoluble fiber attracts and retains water, it also helps reduce the likelihood of diarrhea.

A healthy gut is a happy gut. In the health and wellness industry, there's a lot of talk about good gut bacteria. With prebiotics and probiotic supplements being at the forefront of modern gut health, many individuals often forget that you can obtain these nutrients directly through the food you eat.

Fiber is an excellent source of food for good gut bacteria, and the health of our colon thrives on it. Eating fiber-rich foods like barley helps that healthy bacteria flourish to better assist in proper digestion and nutrient absorption.

The health benefits from fibre are numerous, but not enough people meet their daily fibre needs. Throughout this article, we will explain everything you need to know about fibre, including tips on how to add more of it into your diet.

The amount of fibre you need to consume in a day can vary largely depending on your sex, age, digestive health, and specific nutritional goals.

While there is no official maximum intake for dietary fibre, eating too much, especially by drastically increasing your intake over a short period of time, can lead to unpleasant side effects, such as gas and bloating. To avoid these side effects, gradually increase the amount of fibre in your diet and be sure to consume plenty of fluids.

If you have certain digestive diseases or troublesome symptoms, you might need to limit your fibre intake. See our section on a fibre restricted diet for more information.

This chart shows the approximate intake you should be aiming for, based on age and sex. We generally talk about fibre as if it is one specific thing, with a focus on reaching certain goals for total fibre intake.

For many individuals this is adequate, as most types of fibre will generally benefit an otherwise healthy individual. However, there are actually many types of fibre, and some are more effective for relieving symptoms of specific digestive ailments.

For practical purposes, we can sort these into two groups: soluble and insoluble fibre. Most plants contain a mix of the two fibre types, although some have higher concentrations of one or the other.

These are fibres that are soluble in water. The primary types of soluble fibre include pectins veggies, fruits , gums gum Arabic , mucilages guar, carrageenan , and some hemicelluloses. These fibres are especially beneficial for individuals with diarrhea, as they help slow down transit time.

Soluble fibre also helps delay glucose absorption and lowers blood cholesterol. Sources include:. Unlike soluble fibre, insoluble fibre does not dissolve in water.

The main types of insoluble fibre include cellulose primary material of plant cell walls , many hemicelluloses cereal fibres , and lignins non-polysaccharide. This is the best type of fibre for constipation, as it helps draw water into the stool to soften it and can help speed up transit time.

It also increases fecal weight, which improves bowel movement consistency, and delays glucose absorption. While not actually a type of fibre, resistant starches behave similarly to fibre in the gut. Like fibre, resistant starches do not break down into sugar and are not absorbed via the small intestine.

While they are technically starches, they make it through the digestive system intact and ferment in the large intestine. They can help feed beneficial gut bacteria and improve the balance of the microbiome. Fibrous foods tend to be high in many other nutrients and are often inexpensive, which is why it is generally ideal to increase the amount of fibre in your diet by changing what you eat.

However, you can also increase your fibre intake by taking commercial supplements. You might find it simpler to just add a supplement instead of overhauling your diet, or perhaps you are already eating a decent amount of fibrous foods, but need a little help to reach your fibre goal.

Fibre supplements also take the guesswork out of gradually increasing your fibre intake, since you can easily adjust the amount you take. There are many types of commercial fibre supplements available, and the exact types you can find will vary on your location.

Some common products include:. As with fibre from food sources, it is important to increase the dose gradually and drink plenty of fluids.

Follow the recommendations on the product label or instructions from your doctor or dietitian for more details on how to use a specific product.

When you are trying to increase the amount of fibre you consume, it is important to also monitor your water intake. Make sure to drink plenty of fluids to prevent this. If you have diarrhea, you might be tempted to drink less water to reduce the looseness of your stools.

However, experiencing regular diarrhea puts you at risk of dehydration. If you are losing a lot of liquid through diarrhea, an electrolyte beverage might be more beneficial for you than plain water. See our Slow-it-Down Smoothie recipe below.

Fibre is great for overall health, but is it really a viable treatment for those affected by GI illnesses? Always remember to consult your healthcare team before changing your treatment plan. Fibre is generally considered the first-line approach for treating constipation as well as hemorrhoids that result from constipation.

Find out what this nondigestible carbohydrate is all about and how you can get more into your diet. It promotes regularity and prevents constipation. It slows down digestion and keeps blood sugar on an even keel. Another notable benefit, often overlooked by those outside the medical field, is that fiber acts as fuel for your gut microbiome, that large collection of bacteria, viruses, fungi, and other microbes that live in your gastrointestinal tract.

These microbes exist symbiotically with the digestive system and, research shows, support energy harvesting, digestion, and immune defense. Read on to find out about good sources of fiber and if you are getting enough to fuel your microbiome.

A study published in Medicine in Microecology reported that dietary fiber intake is substantially lower today than it was in ancestral populations, especially in high-income countries.

This is due in part to industrialization and the rise of a westernized diet that features high levels of processed foods, refined sugars, animal proteins, and saturated fats.

The recommended daily fiber intake for women ages 19 to 50 is 25 grams g , while men of the same age are encouraged to get 38 g of fiber per day. Women and men over 50 require less fiber in their diets but should still aim for 21 g and 30 g per day respectively. American adults, on average, eat 10—15 g of fiber per day, according to Harvard Health.

Quigley highlights that the long-term repercussions of a low-fiber diet on gut health can be significant, particularly if the pattern is established during childhood. The good news is that fiber is relatively easy to incorporate into your daily life, especially when you view it in the context of food, rather than focusing solely on the nutrient itself.

A simple shift in perspective might be the catalyst you need to kick-start your journey toward a fiber-rich diet. Kelly Kennedy, RDN , the manager of nutrition at Everyday Health, works with her patients to identify gradual strategies for including more nutrient-rich foods.

It has to be very personal. There are two main types of dietary fiber, soluble and insoluble, both of which should be part of your diet every day.

Plant foods contain both soluble and insoluble fiber, but some are higher in one than the other. Soluble fiber dissolves in water, per Mayo Clinic , and helps to lower cholesterol, stabilize blood sugar, and slow the absorption of carbohydrates from food.

It also softens stool. Good sources of soluble fiber include:. Insoluble fiber attracts water to the intestine , which adds bulk to stool and promotes the movement of waste products through your digestive system.

It can be extremely beneficial for people who struggle with constipation and irregularity. Good sources of insoluble fiber include:. Here are some tips from Harvard T. Chan School of Public Health for incorporating more fiber into your diet.

Fiber supplements are another simple way to increase your fiber intake, though they are not intended to completely replace high-fiber foods. Supplements are just that — supplementary — and should be used to amplify, not substitute for a high-fiber diet.

Acknowledging the connection between fiber and a flourishing gut microbiome is the first step on a journey toward optimal gut health. A thriving gut, in turn, lays the groundwork for overall health and well-being.

Additional reporting by Megan Mikaelian. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. The information here will help you understand how to get that amount of fiber in your diet with supplements.

Fiber and lactose are two common food substances that can cause problems with diarrhea. Learn more about fiber and lactose in your diet here. Anal fissures are cracks or tears in the skin around the anus, causing burning and sharp pain when you have a bowel movement. Find treatment options here.

Hemorrhoids are part of the normal anatomy of the anus and lower rectum. They act as cushions to protect the anal skin from the passage of stool. Learn more. Patient Education. Related Conditions. Why is fiber important? What is fiber? Soluble Water-soluble fibers absorb water during digestion.

They increase stool bulk and may decrease blood cholesterol levels. Soluble fiber can be found in fruits such as apples, oranges and grapefruit , vegetables, legumes such as dry beans, lentils and peas , barley, oats and oat bran. Insoluble Water-insoluble fibers remain unchanged during digestion.

They promote normal movement of intestinal contents. Insoluble fiber can be found in fruits with edible peel or seeds, vegetables, whole grain products such as whole-wheat bread, pasta and crackers , bulgur wheat, stone ground corn meal, cereals, bran, rolled oats, buckwheat and brown rice.

How much fiber do I need each day? Continue reading How do I increase my fiber intake? Here are some easy ways to increase fiber: Grains and Cereals As a general rule, include at least one serving of whole grain in every meal.

Keep a jar of oat bran or wheat germ handy. Sprinkle over salad, soup, breakfast cereals and yogurt. Use whole-wheat flour when possible in your cooking and baking. Choose whole grain bread. Look on the label for breads with the highest amount of fiber per slice.

Choose cereals with at least 5 grams of fiber per serving. Keep whole-wheat crackers on hand for an easy snack. Cook with brown rice instead of white rice. If the switch is hard to make, start by mixing them together. Legumes and Beans Add kidney beans, garbanzos or other bean varieties to your salads.

Substitute legumes for meat two to three times per week in chili and soups Experiment with international dishes such as Indian or Middle Eastern that use whole grains and legumes as part of the main meal or in salads. Fruits and Vegetables Eat at least five servings of fruits and vegetables each day.

Fresh fruit is slightly higher in fiber than canned. Eat the peel whenever possible — it's easier than peeling or eating around it. Have fresh fruit for dessert. Eat whole fruits instead of drinking juices. Juices don't have fiber. Add chopped dried fruits to your cookies, muffins, pancakes or breads before baking.

Some types of fiber can cause weight loss by increasing feelings of fullness, leading to a reduced calorie intake. High fiber foods tend to have a lower glycemic index than refined carb sources, which have been stripped of most of their fiber. However, scientists believe that only high viscosity, soluble fibers have this property Including these viscous, soluble fibers in your carb-containing meals may cause smaller spikes in blood sugar In this case, the fiber can reduce the likelihood of the carbs raising your blood sugar to harmful levels.

That said, if you have blood sugar issues, you should consider reducing your carb intake — especially your intake of low fiber, refined carbs such as white flour and added sugar. Foods that contain viscous fiber have a lower glycemic index and cause smaller spikes in blood sugar than foods that are low in fiber.

Viscous, soluble fiber can also reduce your cholesterol levels. A review of 67 controlled studies found that consuming 2—10 grams of soluble fiber per day reduced total cholesterol by only 1.

But this also depends on the viscosity of the fiber. Some studies have found impressive reductions in cholesterol with increased fiber intake 25 , Whether this has any meaningful effects in the long term is unknown, although many observational studies show that people who eat more fiber have a lower risk of heart disease Some types of fiber can reduce cholesterol levels.

One of the main benefits of increasing fiber intake is reduced constipation. Fiber is believed to help absorb water, increase the bulk of stool, and speed up the movement of stool through the intestine.

However, the evidence is fairly conflicting 28 , Some studies show that increasing fiber can improve symptoms of constipation, but other studies show that removing fiber improves constipation.

The effects depend on the type of fiber. In one study in 63 individuals with chronic constipation, going on a low fiber diet fixed their problem. The individuals who remained on a high fiber diet saw no improvement In general, fiber that increases the water content of your stool has a laxative effect, while fiber that adds to the dry mass of stool without increasing its water content may have a constipating effect.

Soluble fibers that form a gel in the digestive tract and are not fermented by gut bacteria are often effective. A good example of a gel-forming fiber is psyllium Other types of fiber, such as sorbitol, have a laxative effect by drawing water into the colon.

Prunes are a good source of sorbitol 31 , Choosing the right type of fiber may help your constipation, but taking the wrong supplements can do the opposite. For this reason, you should consult a healthcare professional before taking fiber supplements for constipation. The laxative effects of fiber differ.

Some fibers reduce constipation, but others increase constipation. This appears to depend on the individual and the type of fiber. Colorectal cancer is the third leading cause of cancer deaths in the world Many studies have linked a high intake of fiber-rich foods with a reduced risk of colon cancer However, whole, high fiber foods like fruits, vegetables, and whole grains contain various other healthy nutrients and antioxidants that may affect cancer risk.

To date, no strong evidence proves that fiber has cancer-preventive effects Yet, since fiber may help keep the colon wall healthy, many scientists believe that fiber plays an important role Studies have associated a high fiber intake with a reduced risk of colon cancer.

To date, no studies have confirmed that fiber has direct benefits for cancer prevention. Not only does it feed your gut bacteria, but fermentable fiber also forms short-chain fatty acids, which nourish your colon wall.

Additionally, viscous, soluble fiber may reduce your appetite, lower your cholesterol levels, and decrease the rise in blood sugar after high carb meals. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Eating plenty of fiber has numerous health benefits. Here are 22 healthy high-fiber foods that can help you lose weight and reduce your risk of…. When it comes to losing weight, not all fiber is created equal. Only viscous dietary fibers have been shown to help people lose weight.

Fiber intake depends on age, gender, and sex. Find out how much fiber you need, where to get it, and the best way to increase your daily intake. One type of fiber, soluble fiber, has been linked to belly fat loss. This article explains how this fiber can help you lose belly fat and avoid….

Eating too much fiber can cause bloating and other symptoms. Learn how to counteract too much fiber and find relief. It turns out fiber is more than just a constipation relief aid. New research is revealing it can also transform your gut biome and health for the…. Prebiotics are types of fiber that feed your friendly gut bacteria, leading to all sorts of benefits.

Here are 19 healthy foods rich in prebiotics. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.

A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health? Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks. Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb.

Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve. The amount of soluble and insoluble fiber varies in different plant foods.

To receive the greatest health benefit, eat a wide variety of high-fiber foods. The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:.

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:. Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber.

The grain-refining process removes the outer coat bran from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber.

Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do.

Another way to get more fiber is to eat foods, such as cereal, granola bars, yogurt and ice cream, with fiber added. The added fiber usually is labeled as "inulin" or "chicory root. However, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome.

Check with your doctor before taking fiber supplements. High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks.

This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

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Show references Kim Y, et al. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Disease. Duyff RL.