Your Friend Fiber

Your Friend Fiber

Emily Hoy

What is fiber?

              Fiber is a type of carbohydrate found in plant products. Fiber makes up the parts of plants that our bodies cannot digest or absorb, which separates it from the other nutrients we eat. Fiber has a number of benefits to us!

Where can I find fiber?

              Fiber is found in many plant-based foods, including grains, fruits, and vegetables. Whole grain foods, including whole wheat bread, oatmeal, brown rice, and quinoa are fibrous food items. Refined grains like white bread, pastas, and rice, tend to have less fiber than their whole grain counterparts. Did you know that fruits and vegetables hold the most fiber in their skin? One apple has 4.4 grams of fiber, but a skinless, peeled apple has only 1 g.¹ The same can be said about cucumbers, pears, potatoes, and zucchini. Nuts, seeds and legumes including beans, flax seeds, nut butters, etc. all contain fiber. One serving of chia seeds, about 2 tbsp, is 10 grams of fiber.² A slice of whole wheat toast with peanut butter, berries, and chia seeds would be a fiber-packed breakfast or snack!

How much do I need?

              For the most part, Americans are not meeting their daily fiber recommendations. These recommendations are based on age and are different for males and females. An adult male should aim for 30 grams each day, while adult females should aim for 25 grams. Children and teens may need anywhere between 18-28 grams.³ Nutrition labels list fiber as a nutrient in manufactured food products. A product is considered high in fiber if the food item is at least 20% of the daily value for fiber. Next time you need a snack, check a box of cereal, crackers, or cookies in your pantry for the fiber content!

Why fiber?

              Fiber is your friend! There are several reasons why we should all be consuming enough fiber each day. Fiber is known to decrease our risk of heart disease, as it can help lower blood pressure and improve cholesterol levels. It can help with blood sugar control and minimize risk of developing Type 2 Diabetes. It can also help lower risk of development of some cancers. It works to keep the digestive system normal and keeps you regular! By clearing your system, high fiber diets lower risk of colon diseases including colorectal cancers. Need another reason to eat more fiber? Fiber helps with weight management. Fiber moves slowly through your digestive tract, so it keeps you feeling fuller for longer. ⁴

1. Apple: Nutrition Facts. Accessed February 16^th, 2025. https://fdc.nal.usda.gov/food-details/171688/nutrients
2. Londre, R., Chia seeds pack nutritional punch. Mayo Clinic Health System. April 28^th, 2022. Accessed February 16^th, 2025. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/chia-seeds-pack-nutritional-punch#:~:text=Eating%20a%20diet%20rich%20in,grams%20are%20heart%2Dhealthy%20fats.
3. Dietary Fibre. Victoria State Government Department of Health: Better Health Channel. Accessed February 16^th, 2025. https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food#

 Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 11^th, 2024. Accessed February 21^st, 2025. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983