Health Encyclopedia

Fiber

Definition

Fiber is a substance found in plants. Dietary fiber, which is the type of fiber you can eat, is found in fruits, vegetables, and grains. It is an important part of a healthy diet.

Alternative Names

Diet - fiber; Roughage; Bulk; Constipation - fiber

Function

Dietary fiber adds bulk to your diet. Because it makes you feel full faster, it can help with weight control. Fiber aids digestion and helps prevent constipation. It is sometimes used for the treatment of diverticulosis, diabetes, and heart disease.

Food Sources

There are two forms of fiber: soluble and insoluble.

Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Research has shown that soluble fiber lowers cholesterol, which can help prevent heart disease.

Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool.

Side Effects

Eating a large amount of fiber in a short period of time can cause intestinal gas (flatulence), bloating, and abdominal cramps. This problem often goes away once the natural bacteria in the digestive system get used to the increase in fiber. Adding fiber to the diet slowly, instead of all at one time, can help reduce gas or diarrhea.

Too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. In most cases, this is not a cause for too much concern because high-fiber foods tend to be rich in minerals.

Recommendations

On average, Americans now eat about 16 grams of fiber per day. The recommendation for older children, adolescents, and adults is to eat 21 to 38 grams of fiber each day. Younger children will not be able to eat enough calories to achieve this amount, but it is a good idea to introduce whole grains, fresh fruits, and other high-fiber foods.

To ensure that you get enough fiber, eat a variety of foods, including:

• Cereals
• Dried beans and peas
• Fruits
• Vegetables
• Whole grains

Add fiber gradually over a period of a few weeks to avoid stomach distress. Water helps fiber pass through the digestive system. Drink plenty of fluids (about 8 glasses of water or noncaloric fluid a day).

Taking the peels off fruits and vegetables reduces the amount of fiber you get from the food. Fiber-rich foods offer health benefits when eaten raw or cooked.

References

Hensrud DD, Heimburger DC. Nutrition's interface with health and disease. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 202.

US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Updated December 2020. Accessed July 18, 2022.

Review Date:7/25/2022
Reviewed By:Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

The Agency for Health Care Administration (Agency) and this website do not claim the information on, or referred to by, this site is error free. This site may include links to websites of other government agencies or private groups. Our Agency and this website do not control such sites and are not responsible for their content. Reference to or links to any other group, product, service, or information does not mean our Agency or this website approves of that group, product, service, or information.

Additionally, while health information provided through this website may be a valuable resource for the public, it is not designed to offer medical advice. Talk with your doctor about medical care questions you may have.