Dietary fiber

Definition

Dietary fiber can be described as the edible non-starch polysaccharides found in plant foods, or the non-starch, non-sugar carbohydrates in plant foods. It is largely divided into two types, soluble and insoluble.

Health considerations

Studies suggest that including high-fiber foods in the diet provides greater satiety, helps in body weight regulation, promotes breakdown of fat rather than carbohydrate for energy, regulates blood sugar and insulin sensitivity, and may be protective against cancers of the digestive system. Fiber consumption also helps encourage the growth and health of the gut microbiome.

Keep in mind

Minimum fiber intake is placed at 25-38g/day. There is no established maximum intake, however those unaccustomed to a high fiber diet, particularly if not consuming adequate liquids, may experience gastrointestinal distress. High fiber diets may not suitable for some gastrointestinal disorders.

May be found in

Fruits, vegetables, grains, whole grains, legumes, supplements, fiber-enriched dairy products

References

Pediatric Clinics of North America
Lancet.
Journal of the Academy of Nutrition and Dietetics
The Lancet
Nutrition Reviews

Alternative Spellings and Names

Dietary fibers, dietary fibre, dietary fibres, roughage, fiber, fibre