What Is Dietary Fiber?
Fiber is carbohydrate your body can't digest. It has almost no calories yet plays an essential role in weight loss and health.
How Fiber Helps a Diet
- •More fullness: it swells in the stomach so less food satisfies you
- •Blood sugar stability: slows carbohydrate absorption
- •Fewer calories: high-fiber foods are usually low-calorie
- •Gut health: feeds good bacteria and prevents constipation
- •Lower cholesterol: binds bile acids for excretion
Soluble vs Insoluble Fiber
- •Soluble: dissolves in water, forms a gel, controls blood sugar and cholesterol (oats, apples, beans)
- •Insoluble: doesn't dissolve, speeds gut transit, prevents constipation (vegetables, brown rice, whole wheat)
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You want both. Eating a variety of vegetables, fruit, and whole grains balances them naturally.
Daily Recommendations
| Group | Fiber per day |
|---|---|
| Adult men | 25-38g |
| Adult women | 21-25g |
| Actual intake | under 15g |
High-Fiber Foods
| Food | Fiber |
|---|---|
| Avocado (100g) | 7g |
| Beans (100g) | 15g |
| Broccoli (100g) | 2.6g |
| Oats (100g) | 10g |
| Sweet potato (100g) | 3g |
| Almonds (30g) | 3.5g |
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Ramping up fiber suddenly can cause bloating and gas. Increase gradually and drink plenty of water.
“Fiber fills your stomach without filling your calorie budget.”