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Nutrient

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

Gut healthDigestion

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 or a claim of need.

  • ai · adult_female25 gDRI/NASEM
  • ai · adult_male38 gDRI/NASEM

Commonly found in

LentilsBell pepperBanana flowerPumpkinMaitake mushroomAvocadoChinese yamHominyQuinoaBrown riceCarawayPistachiosPotatoFlaxseedLemonMilletBlack currantsBeetsArtichokeFonioWater chestnutPrunesMung beansQuinceIvy gourdOatmealButternut squashYamLingonberriesRaspberriesShiitake mushroomsEdamameFreekehFennelBlack beansCowpeas (black-eyed peas)CabbageBlackberriesCoconutFarroHearts of palmCarobTomatilloRed lentils (masoor)HummusChia seedsYardlong beansBuckwheatBurdock root (gobo)Cannellini beansFenugreekDatesSoursop (guyabano)RutabagaBreakfast cereal (fortified)ParsnipSweet potatoAlmond butterKohlrabiDurianChestnutsGrapefruitMangosteenCollard greensTrail mixDark chocolateTaroTamarindKidney beansBamboo shootsBreadfruitTurnipBlood orangePineappleAppleSpeltSorghumKinako (roasted soy flour)Drumstick (moringa pod)Aojiru green juice (supplement)LimeGreen beansSoybeansPeanut butterMulberry leafEnoki mushroomPurple cabbageTigernutsCranberriesOatsSpinachCereal bar / granola barSugar snap peasPapayaHazelnutsSlippery elmSunflower seedsEscaroleRhubarbNutsEggplantMangoKiwiSnow fungus (tremella)SorrelPlumPomeloPecansMochi-mugi (pearled barley)Dried cranberriesMekabu (wakame sporophyll)Oat milkApricotMacadamia nutsStar fruitFava beansAdzuki beansPinto beansRomanescoCeleryIndigestible dextrin (supplement)CacaoBoysenberriesPumpkin seedsGreens powderWalnutsRapiniCarrotsAlmondsElderberriesOrangePassionfruitBaby cornSeaweedPsyllium huskCauliflowerBlueberriesKonjac (konnyaku)Kombu (kelp)RaisinsSpaghetti squashMyogaSnake gourdTeffDaikon (white radish)CassavaUbe (purple yam)Delicata squashInstant oatsSunchokeCoriander seedCashewsKumquatStrawberriesSauerkrautBananaKabocha squashHemp proteinPearOnionAcorn squashPeachGooseberriesBaobab fruitMeal replacement shakeBulgurPomegranateKalePlantainHijikiSesame seedsInulin (prebiotic)Jujube (red date)MulberriesSun-dried tomatoSoba (buckwheat noodles)Sourdough breadEndiveRomaine lettuceBlack sesameNectarineCherimoyaAsparagusMultigrain rice blendBarleyRyeRed currantsBambara groundnutBroccoliMixed nutsOkraRidge gourdWhole-wheat breadNopal (cactus pad)Wood ear mushroomGreen peasGranolaGlucomannan (konjac)OlivesDragon fruitChayoteChickpeasMandarinRye breadJackfruitCeleriacCherriesGoji berriesPeanutsBitter melonJicamaVegetable juiceLoquatLotus rootMozuku seaweedRambutanPersimmonShallotDandelion greensCornBlack riceLeekHemp seedsKimchiCouscousMuesliJob's tears (coix)RadicchioGuavaFigsBrussels sproutsBeetroot powderPrebiotic sodaSnow peasAçaí

Worth knowing

Increasing fiber quickly can cause temporary bloating; raising intake gradually with water is commonly suggested.

Feelments is for personal tracking and general wellness education. It does not provide medical advice, diagnosis, or treatment.