Fiber is a substance in plants. Dietary fiber is the kind you eat. It's a type of carbohydrate. You may also see it listed on a food label as soluble fiber or insoluble fiber. Both types have important health benefits.
Good sources of dietary fiber include
- Whole grains
- Nuts and seeds
- Fruit and vegetables
Dietary fiber adds bulk to your diet and makes you feel full faster, helping you control your weight. It helps digestion and helps prevent constipation. Most Americans don't eat enough dietary fiber. But add it to your diet slowly. Increasing dietary fiber too quickly can lead to gas, bloating, and cramps.
Centers for Disease Control and Prevention
- Dietary Fiber: Essential for a Healthy Diet (Mayo Foundation for Medical Education and Research) Also in Spanish
- Fiber: How to Increase the Amount in Your Diet (American Academy of Family Physicians) Also in Spanish
- FoodData Central (Department of Agriculture)
- Rough Up Your Diet: Fit More Fiber Into Your Day (National Institutes of Health) Also in Spanish
- Ways to Boost Fiber (Academy of Nutrition and Dietetics)
- Eat Healthy: Grains (Department of Agriculture)
- Fiber Supplements: Are They Safe to Take Every Day? (Mayo Foundation for Medical Education and Research) Also in Spanish
- What Is a Low-Fiber Diet? (American Cancer Society)
Journal Articles References and abstracts from MEDLINE/PubMed (National Library of Medicine)
- Article: Choline Metabolites, Hydroxybutyrate and HDL after Dietary Fiber Supplementation in Overweight/Obese...
- Article: Effect of High Fat and Fructo-Oligosaccharide Consumption on Immunoglobulin A in...
- Article: Physiologically Active Molecules and Functional Properties of Soybeans in Human Health-A...
- Dietary Fiber -- see more articles