Why fibers are good

Fiber has a preventative role on blood pressure, too, but the reason is more associated with nutrients such as potassium , calcium, and magnesium contained in foods high in fiber. The daily value DV for fiber is 25 g. Note that natural foods containing fiber typically have a combination of soluble and insoluble fiber with the majority coming from soluble fiber. To lower your blood cholesterol by 3 to 5 percent, aim to take in at least 5 to 10 g of soluble fiber per day.

Here are some food sources of fiber, along with how much of the DV of fiber they offer: Just as with everything else in life, getting too much fiber can be harmful to your health. The U.

When you take in more than 50 g of fiber per day, you may also face a risk of mineral binding, which essentially means your body excretes them instead of absorbing them. Some of the minerals at risk of binding with excess fiber intake include calcium , magnesium, and phosphorus.

Doctors often prescribe fiber supplements for the treatment of irritable bowel syndrome or constipation. These supplements are considered functional fibers that are isolated from plant sources:.

Whole-wheat food products, like brown rice, whole-grain bread, and whole-grain pasta, are a quick and easy source of fiber in many parts of the world. But these foods contain the binding protein gluten , and if you have the autoimmune condition celiac disease , or a wheat allergy, you need to avoid these types of foods to prevent serious health issues.

If you have a wheat allergy, a gluten intolerance, or celiac disease, consider eating high-fiber gluten-free grains, like millet, amaranth, quinoa , and buckwheat. Gluten-free oats are also an option. The best way to get fiber is through natural sources, such as fruits, vegetables, whole grains, nuts, seeds, and legumes, because these sources also include important vitamins, minerals, and phytonutrients your body needs for optimal health.

Ask your doctor or RDN if a fiber supplement would be right for you if you are trying to treat or prevent a health condition. You can find one at EatRight. By subscribing you agree to the Terms of Use and Privacy Policy. Journal of the Academy of Nutrition and Dietetics. May Appendix 7. Dietary Fiber. Food and Drug Administration. Soluble vs. Insoluble Fiber. University of Colorado at Colorado Springs.

Kim Y, Je Y. American Journal of Epidemiology. September The American Journal of Clinical Nutrition. This is uncommon but may happen if someone is following a vegan, raw, or whole food diet. Learn more about the symptoms and effects of eating too much fiber. Dietary fiber is an essential component of a healthful diet, with research linking a high fiber diet with reduced risks of many health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers.

Fiber is also important for keeping the gut healthy. Most people in America do not meet their adequate daily requirement of fiber. People can increase this measure by eating more high fiber foods, fruits and vegetables with the skins on, or by taking fiber supplements if this is not possible.

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Why do we need dietary fiber? Tips for increasing fiber Summary Dietary fiber, also known as roughage, is the indigestible part of plant foods. Benefits of eating fiber. Share on Pinterest Oats, fruit, and nuts are all good sources of soluble fiber.

Types of dietary fiber. Recommended intake. Dietary sources. Fiber supplements and food allergies. How much is too much? Tips for increasing fiber. Exposure to air pollutants may amplify risk for depression in healthy individuals.

Costs associated with obesity may account for 3. Related Coverage. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do. Another way to get more fiber is to eat foods, such as cereal, granola bars, yogurt and ice cream, with fiber added. The added fiber usually is labeled as "inulin" or "chicory root. However, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome.

Check with your doctor before taking fiber supplements. High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.

Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you.

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See more conditions. Healthy Lifestyle Nutrition and healthy eating. Products and services. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Kim Y, et al.