We’ve all heard dietary fiber is good for you, but what exactly is it and why do you need it?

Found in fruits, vegetables and whole grains, fiber keeps you regular, plays a role in cholesterol management and helps you maintain a healthy weight. Your body does not digest fiber, rather it passes mostly intact through your digestive system and out of your body.

There are two types of fiber: soluble, which dissolves in liquid, and insoluble, which doesn’t. Soluble fiber forms a gel and is found in oats, peas, apples, carrots, and psyllium. Insoluble fiber (also called roughage) increases bulk in the stool, making it easier to pass. It’s found in wheat bran, nuts, beans, corn, berries and the peel of apples and pears.  

Why do you need dietary fiber?

There are many reasons to include dietary fiber in your daily diet:

• Normalizes regularity – and lessens your chance of constipation.
  
• Supports healthy cholesterol levels. – Fiber from beans, oats and bran may help lower “bad” cholesterol levels and provide other heart-health benefits
  
• Aids weight management. – Since high-fiber foods are more filling, you’re likely to eat less and stay satisfied for longer.
  
• Encourages gut health. – A healthy gut ensures your body’s absorbing the nutrients it needs from the food you eat and that there’s a proper balance of good and bad bacteria. Your gut also plays a vital role in keeping your immune system healthy.

What are dietary fiber sources?

It’s recommended that you eat 28 grams of dietary fiber daily, but only 5% of Americans actually do! The good news is that it’s easy to find tasty food sources.

Food	Serving Size	Dietary Fiber (grams)
Split Peas	1 cup	16
Oats	1 cup	16
Bran Cereal	1/2 cup	9-14
Kidney Beans	1 cup	11
Avocado	1 cup	10
Chickpeas (Canned)	1/2 cup	8
Lentils	1/2 cup	8
Black Beans	1/2 cup	7.5
Pear	1 medium	5
Apples	1 medium	4.4
Raspberries	1/2 cup	4
Almonds	1 oz.	3.5
Orange / Banana	1 medium each	3
Strawberries	1 cup	3

Tips for Adding More Fiber to Your Day