All About Fiber

— Alex Bosse

Have you ever been told to get more fiber in your diet? If you are like most Americans, you probably are not getting enough. According to Stanford Medicine, only about 5% of the population meets daily recommendations for fiber. Adding fiber to your meals does not mean having to eat bland tasting foods. They can actually be delicious, budget-friendly, and beneficial for your health. Let’s break down exactly what fiber is, why you need it, and how you can easily fit it into your daily routine.

What is Fiber?

Fiber is a type of complex carbohydrate found naturally in the plants we eat, including fruits, vegetables, grains, and beans. Fiber is not found in meat or dairy products. Unlike other parts of food, human bodies cannot fully digest or absorb fiber into the bloodstream. Instead of being used for energy, fiber passes relatively intact through your digestive system. Think of it as a helpful cleanup crew moving food through your digestive tract.

The Dynamic Duo: Soluble & Insoluble Fiber

Dietary fiber is generally divided into two main categories.

• Soluble Fiber: This type of fiber dissolves in water to form a soft, gel-like texture. It acts like a sponge, binding to fatty substances to help lower “bad” low-density lipoprotein (LDL) cholesterol levels in the bloodstream. It also slows the rate at which sugar enters your bloodstream, helping to manage blood sugar levels. Common sources of soluble fiber include oatmeal, barley, apples, berries, and dry beans.
• Insoluble Fiber: Often called “roughage”, this type of fiber does not dissolve in water. It adds bulk to your stool, helping move waste through your digestive system, preventing constipation. Common sources include whole-wheat products, wheat bran, and the skins of most fruits and vegetables.

Both soluble and insoluble fiber are needed for a healthy body and digestive system.

The Big Benefits: How Much Do You Need?

Eating a diet rich in fiber offers massive rewards. It helps to keep you full longer, which is great for managing weight. Diets high in fiber can lower your risk for heart disease, type 2 diabetes, high cholesterol, and certain cancers like colon cancer.

So, how much should you aim for each day? The amounts vary depending on your age and sex. According to the Academy of Nutrition & Dietetics, adults should aim for 14 grams of fiber for every 1,000 calories consumed. This is about 25 grams of fiber for women and 38 grams for men each day.

Sources of Fiber

Good sources of fiber include whole-grain bread, whole-wheat pasta, vegetables, whole-grain cereals, legumes, whole fruits, nuts, and seeds.

Finding the Fiber: Whole Grains & Nutrition Facts Labels

To find high-fiber foods, it is important to know what to look for when shopping.

The Power of Whole Grains

When looking for grain foods, choose whole grains that are high in fiber. A whole grain contains all three parts of the seed: the fiber-rich outer bran, the nutrient-packed inner germ, and the starchy endosperm. Refined grain products, such as white flour, have the bran and germ stripped away, removing most of the fiber.

To see if a product is whole grain, look at the ingredients list. When looking at the ingredients list, a good rule of thumb is to look for the word “whole” listed right before the grain, such as whole-wheat flour. However, there are some foods that are naturally whole grains all on their own, so they do not need the word “whole” next to them on the label. Some examples of these include brown rice, bulgur, oats, quinoa, and popcorn. Don’t let the dark color of a cracker or bread fool you either, as companies sometimes add molasses or caramel coloring to darken products to look more whole grain. Always check the ingredients list to be completely sure!

Becoming a Label Detective

Now that you’ve become a label detective for whole grain products, the easiest way to track general fiber intake is by looking at the Nutrition Facts Label. Look for Dietary Fiber under the Total Carbohydrates section. Here you will find the percent daily value (%DV) of dietary fiber in a product. As a rule of thumb, look for foods that provide 20% or more of your daily value of fiber per serving, as this means the food is high in fiber.

For more information about dietary fiber and Nutrition Facts Labels, visit the FDA’s Interactive Nutrition Facts Label.

Take It Slow & Drink Water

As you start your fiber journey, first remember two rules: go slow and drink up. Adding too much fiber too quickly can cause gas, bloating, and stomach cramps. Try adding just five extra grams each week to give your body time to adjust. Because fiber acts like a sponge, you need to drink plenty of fluids to help everything move smoothly through your system. Your gut will thank you!

Quick & Easy Tips to Boost Fiber Intake

• Keep the Skins: Wash your fruits and vegetables thoroughly, but leave the peels on your potatoes, apples, and carrots, as they are high in fiber.
• Love Your Legumes: Add legumes to meals. They are inexpensive, high in protein, and loaded with fiber.
• Upgrade Your Snacks: Swap chips for snacks such as air-popped popcorn, raw vegetables with hummus, or a quarter cup of nuts and seeds.
• Sneak Oats In: Mix rolled oats or wheat germ into meatloaf, cookie dough, or muffins.
• Flour Power: Try using whole wheat flour in baking by replacing half of the white flour used in a recipe with whole wheat flour.
• Bread Winner: Instead of white bread, try whole wheat bread.
• Rice is Nice: Try brown rice instead of white rice or use half brown rice and half white rice.

Wrapping It Up

Boosting your fiber intake doesn’t require a total dietary overhaul. By making small shifts you can easily close your fiber gap and unlock massive benefits for your heart, digestion, and overall health. Remember to take it slow, stay hydrated, and let your body adapt at its own pace.

Looking for delicious ways to get started? For fiber-rich recipes, try our Black Bean Burgers, Make Your Own: Oatmeal Packets, and Black Bean and Squash Chili.

Resources

• Black Bean and Squash Chili (UMaine Extension)
• Black Bean Burgers (UMaine Extension)
• Dietary Fiber (Academy of Nutrition & Dietetics)
• Interactive Nutrition Facts Label: Dietary Fiber (FDA)
• Make Your Own: Oatmeal Packets (UMaine Extension)
• The facts about fiber: What Stanford Medicine experts want you to know (Stanford Medicine)

Author

Alex Bosse has been with University of Maine Cooperative Extension as a Youth Curriculum Coordinator and Supervisor for the Expanded Food and Nutrition Education Program since November of 2020. He completed his supervised dietetic internship at the University of Kentucky in August of 2020 and is currently working towards obtaining his Masters in Public Health at the University of Southern Maine. Alex has a passion for research, community nutrition, and working with food insecure/low-income populations to make healthier food choices and to better access food.