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Fiber
Established research area
Plant carbohydrates your body does not fully digest. One of the most established nutrients for digestion and gut health.
Often discussed in relation to
Commonly noted
- Commonly noted
- Dietary fiber is the part of plant foods the body does not digest; it adds bulk to the diet, aids digestion, and helps keep bowel movements regular. Soluble fiber forms a gel in the gut, while insoluble fiber adds stool bulk and speeds passage.
- Low intake
- Low fiber intake is commonly discussed in relation to constipation and irregular bowel movements.
- Higher intake
- Adding fiber quickly is commonly discussed in relation to gas, bloating, and cramps, which people often link to raising fiber faster than the gut adjusts.
Source: MedlinePlus
Reference intakes
General reference figures for a typical adult, not a personal target.
- aiadult_female25 gDRI/NASEM
- aiadult_male38 gDRI/NASEM
Foods and products containing it
LentilsFoodBell pepperFoodBanana flowerFoodPumpkinFoodMaitake mushroomFoodAvocadoFoodChinese yamFoodHominyFoodQuinoaFoodBrown riceFoodCarawayFoodPistachiosFoodPotatoFoodFlaxseedFoodLemonFoodMilletFoodBlack currantsFoodBeetsFoodArtichokeFoodFonioFoodWater chestnutFoodPrunesFoodMung beansFoodQuinceFoodIvy gourdFoodOatmealFoodButternut squashFoodYamFoodLingonberriesFoodRaspberriesFoodShiitake mushroomsFoodEdamameFoodFreekehFoodFennelFoodBlack beansFoodCowpeas (black-eyed peas)FoodCabbageFoodBlackberriesFoodCoconutFoodFarroFoodHearts of palmFoodCarobFoodTomatilloFoodRed lentils (masoor)FoodHummusFoodChia seedsFoodYardlong beansFoodBuckwheatFoodBurdock root (gobo)FoodCannellini beansFoodFenugreekFoodDatesFoodSoursop (guyabano)FoodRutabagaFoodBreakfast cereal (fortified)FoodParsnipFoodSweet potatoFoodAlmond butterFoodKohlrabiFoodDurianFoodChestnutsFoodGrapefruitFoodMangosteenFoodCollard greensFoodTrail mixFoodDark chocolateFoodTaroFoodTamarindFoodKidney beansFoodBamboo shootsFoodBreadfruitFoodTurnipFoodBlood orangeFoodPineappleFoodAppleFoodSpeltFoodSorghumFoodKinako (roasted soy flour)FoodDrumstick (moringa pod)FoodAojiru green juice (supplement)SupplementLimeFoodGreen beansFoodSoybeansFoodPeanut butterFoodMulberry leafSupplementEnoki mushroomFoodPurple cabbageFoodTigernutsFoodCranberriesFoodOatsFoodSpinachFoodCereal bar / granola barFoodSugar snap peasFoodPapayaFoodHazelnutsFoodSlippery elmFoodSunflower seedsFoodEscaroleFoodRhubarbFoodNutsFoodEggplantFoodMangoFoodKiwiFoodSnow fungus (tremella)FoodSorrelFoodPlumFoodPomeloFoodPecansFoodMochi-mugi (waxy barley)FoodDried cranberriesFoodMekabu (wakame sporophyll)FoodOat milkFoodApricotFoodMacadamia nutsFoodStar fruitFoodFava beansFoodAdzuki beansFoodPinto beansFoodRomanescoFoodCeleryFoodIndigestible dextrin (supplement)SupplementCacaoFoodBoysenberriesFoodPumpkin seedsFoodGreens powderSupplementWalnutsFoodRapiniFoodCarrotsFoodAlmondsFoodElderberriesFoodOrangeFoodPassionfruitFoodBaby cornFoodSeaweedFoodPsyllium huskSupplementCauliflowerFoodBlueberriesFoodKonjac (konnyaku)FoodKombu (kelp)FoodRaisinsFoodSpaghetti squashFoodMyogaFoodSnake gourdFoodTeffFoodDaikon (white radish)FoodCassavaFoodUbe (purple yam)FoodDelicata squashFoodInstant oatsFoodSunchokeFoodCoriander seedFoodCashewsFoodKumquatFoodStrawberriesFoodSauerkrautFoodBananaFoodKabocha squashFoodHemp proteinSupplementPearFoodOnionFoodAcorn squashFoodPeachFoodGooseberriesFoodBaobab fruitFoodMeal replacement shakeSupplementBulgurFoodPomegranateFoodKaleFoodPlantainFoodHijikiFoodSesame seedsFoodInulin (prebiotic)SupplementJujube (red date)FoodMulberriesFoodSun-dried tomatoFoodSoba (buckwheat noodles)FoodSourdough breadFoodEndiveFoodRomaine lettuceFoodBlack sesameFoodNectarineFoodCherimoyaFoodAsparagusFoodMultigrain rice blendFoodBarleyFoodRyeFoodRed currantsFoodBambara groundnutFoodBroccoliFoodMixed nutsFoodOkraFoodRidge gourdFoodWhole-wheat breadFoodNopal (cactus pad)FoodWood ear mushroomFoodGreen peasFoodGranolaFoodGlucomannan (konjac)SupplementOlivesFoodDragon fruitFoodChayoteFoodChickpeasFoodMandarinFoodRye breadFoodJackfruitFoodCeleriacFoodCherriesFoodGoji berriesFoodPeanutsFoodBitter melonFoodJicamaFoodVegetable juiceDrinkLoquatFoodLotus rootFoodMozuku seaweedFoodRambutanFoodPersimmonFoodShallotFoodDandelion greensFoodCornFoodBlack riceFoodLeekFoodHemp seedsFoodKimchiFoodCouscousFoodMuesliFoodJob's tears (coix)FoodRadicchioFoodGuavaFoodFigsFoodBrussels sproutsFoodBeetroot powderSupplementPrebiotic sodaDrinkSnow peasFoodAçaíFoodWorth knowing
Increasing fiber quickly can cause temporary bloating; raising intake gradually with water is commonly suggested.