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
- National Nutrient Database for Standard Reference - Find Nutrient Value of Common Foods by Nutrient (Department of Agriculture)
- Ways to Boost Fiber (Academy of Nutrition and Dietetics)
- Whole Grains and Fiber (American Heart Association)
- All About the Grains Group (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)
- Why Is It Important to Eat Grains, Especially Whole Grains? (Department of Agriculture)
Journal Articles References and abstracts from MEDLINE/PubMed (National Library of Medicine)
- Article: Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study...
- Article: Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders.
- Article: Efficacy and safety of Gelidium elegans intake on bowel symptoms in...
- Dietary Fiber -- see more articles