What is Dietary Fiber? | 23 High-Fiber Foods

Lots of us have heard that we need to get more fiber into our diets, but what actually is dietary fiber? 

Dietary fiber is a carbohydrate found in plants. Because it cannot be fully digested by our body, it does not contribute any calories to our diet and even provides health benefits. Read on to learn about the benefits of fiber related to our gut and overall health.Jump to:

• What is dietary fiber?
• What are the benefits of dietary fiber?
• How much fiber do I need?
• 23 High fiber foods

What is dietary fiber?

When you see dietary fiber on a food label, it refers to a group of indigestible carbohydrates found in plant foods like fruits, vegetables, whole grains, beans, and pulses. There are several different categories of complex compounds that are classified as dietary fiber, including:1 

• Polysaccharides 
• Lignin 
• Inulin 
• Resistant starches

Fiber is often categorized into two different types: soluble and insoluble fiber. Soluble fibers are fermented in the gut while insoluble fibers add bulk with limited fermentation. 

What are the benefits of dietary fiber?

There are many health benefits of dietary fiber, and most are related to its indigestibility by the gut. High levels of fiber intake are linked with a reduced risk of many chronic health issues. High fiber diets may be linked to the following benefits: 

Heart health

High levels of fiber in the diet (especially from whole grains) have shown a positive impact on cholesterol levels, blood pressure, and risk of heart disease.2,3  

Insulin and blood sugar control

Research supports a lower risk of blood sugar control related issues and insulin sensitivity4 

Weight loss

Many studies show links of high fibre diets and successful weight loss; fiber digests slowly, which can help us feel full and prevent overeating1,4 

Healthy digestion

Soluble fibre can slow digestion and keep us feeling fuller, longer, while insoluble fiber can speed up digestion. Fermentable (or soluble) fibers support the healthy bacteria in our gut and insoluble fibers help support regularity.1 

Immune system health

Fermentation of soluble fiber in the gut leads to high levels of bifidobacteria, which stimulates the immune system.5 

How much fiber do I need?

Adults need approximately 14g of fiber per 1000 calories in their diet. This equivalates to an average of 35g per day for men at 25g per day for women. If you’re currently eating significantly less than the target amount, aim to increase your fiber intake slowly over a few weeks' time to avoid any digestive upset. 

 

23 High fibre foods

• Beans 
• Broccoli 
• Popcorn 
• Apples 
• Pears 
• Potatoes 
• Avocados 
• Artichokes 
• Nuts 
• Seeds 
• Berries 
• Bananas 
• Avocado 
• Oranges 
• Celery 
• Brussels Sprouts 
• Cauliflower 
• Cabbage 
• Barley  
• Oats 
• Quinoa 
• Brown Rice 
• Peas

Take home message

While dietary fiber boasts many health benefits, the foods that are high in fiber can also support many aspects of a healthy lifestyle. Nutritious, plant-based foods that are high in fiber can easily be incorporated into any meal or snack and help keep you healthy.