The Health Benefits of Fiber—and How to Get Them

For the text version of this infographic, read on.
The Health Benefits of Fiber
More than 90% of adults aren’t getting enough fiber each day. But fiber is essential for your overall health.
What Is Fiber?
Dietary fiber is a component of plant foods that your body doesn’t absorb. Fiber is best known to come from fruits, vegetables, and whole grains.
- There are 2 types of fiber:
Soluble fiber—slows digestion. Examples: oat bran, nuts, seeds, fruits - Insoluble fiber—adds bulk to stool and speeds passage of food through the stomach and intestines. Examples: wheat bran, whole wheat and whole grain products, carrots, potatoes
How Fiber Can Help Keep You Healthy
Getting enough fiber can help:
- Improve digestion
- Prevent constipation
- Promote bowel health
- Lower cholesterol levels
- Improve blood sugar levels
- Maintain a healthy weight
- Decrease inflammation in the body
These benefits of fiber are good for everyday health and may help protect against larger health issues like:
- Heart disease
- Diabetes
- Colon cancer
- Breast cancer
- Depression
- Anxiety
How Much Fiber Do You Need?
The recommended daily intake of fiber is:
- 22–28 grams for adult women, including during pregnancy
- 28–34 grams for adult men
- 22–28 grams for adults older than 50 years
On average, most Americans consume only 16 grams of fiber daily.
12 High-Fiber Foods to Add to Your Diet
To boost your fiber intake, try incorporating more of these high-fiber options:
Artichokes
1 cup, cooked = 9.6 grams of fiber
Guavas
1 cup = 8.9 grams of fiber
Raspberries
1 cup = 8 grams of fiber
Lentils
½ cup, cooked = 7.8 grams of fiber
Black beans
½ cup, cooked = 7.5 grams of fiber
Pears
1 large pear, skin on = 7 grams of fiber
Brussels sprouts
1 cup, cooked = 6.4 grams of fiber
Pumpkin seeds
1 ounce = 5.2 grams of fiber
Bulgur
½ cup, cooked = 4.1 grams of fiber
Oatmeal
1 cup, cooked = 4 grams of fiber
Almonds
1 ounce = 3.5 grams of fiber
Whole-wheat bagels
1 small bagel = 3 grams of fiber
Tips for Getting More Fiber in Your Diet
Choose Foods over Supplements
Foods offer fiber plus other beneficial vitamins and minerals. If you find you aren’t taking in enough fiber from food alone, though, you can try psyllium to help increase your fiber intake.
Eat Fortified Foods
Some cereals, yogurts, granolas, and even ice creams have fiber added, so check your labels and choose fortified options when you can. Switch from white bread to whole-wheat or whole-grain bread, too.
Go Slow
Adding too much fiber too quickly can lead to bloating, gassiness, and cramping. If bloating doesn’t get better, you may be taking in too much insoluble fiber, like wheat bran. It may be better to try more soluble fiber, such as oat bran, or add a little bit of psyllium.
Drink Water
Fiber needs water to help it pass through the body smoothly and prevent constipation. Otherwise, your stools may become very hard and difficult to pass.
Talk to Your Doctor
A diet rich in fiber may not be appropriate for some people, like those with Crohn’s disease or damage to the digestive tract. Talk to your doctor for their guidance before adding more fiber to your diet.
Sources:
Academy of Nutrition and Dietetics. (2021) Easy Ways to Boost Fiber in Your Daily Diet.
American College of Obstetricians and Gynecologists. (2020) What can help with constipation during pregnancy?
Bliss, R. (2017) Online Nutrition Resources at Your Fingertips. U.S. Department of Agriculture.
Cleveland Clinic. Improving Your Health wIth Fiber. Accessed January 6, 2023.
Harvard T.H. Chan School of Public Health. The Nutrition Source. Fiber. Accessed January 6, 2023.
Mayo Clinic
National Library of Medicine
Saghafian, F. et al. (2021) Consumption of Dietary Fiber in Relation to Psychological Disorders in Adults. Frontiers in Psychiatry.
Swann, O. G. et al. (2020) Dietary fiber and its associations with depression and inflammation. Nutrition Reviews.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020) Dietary Guidelines for Americans, 2020–2025. 9th Edition.
Want to Read More?
Access all of Dario Connect’s content, community, and experts for free!
Already a member? Login
Want to Read More?
Access all of Dario Connect’s content, community, and experts for free!
sign UP For FreeAlready a member? Login