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What is ber?
Dietary ber is the edible component
of plant foods that can’t be digested by
humans. The edible skins of fruits and
vegetables are especially high in ber.
Cellulose, inulin, lignin, maltodextrin,
pectin, polydextrose, and vegetable gums
are varieties of dietary ber. Fiber is not a
nutrient but helps improve digestive func-
tion and may have other health benets.
How does ber work?
Fiber affects the rate of digestion of foods,
the absorption of nutrients, and the move-
ment of waste products (stool) through
the colon. It also provides a substrate for
benecial intestinal bacteria.
Dietary ber includes water-soluble and
insoluble types, which have different func-
tions in the body. Note that ber is not
necessarily ber-like in texture. While the
type of ber varies depending on the food,
most foods have a mixture of types.
• Insoluble ber attracts water to the
intestine, increasing the bulk and soft-
ness of waste products. Good sources of
insoluble ber are whole grain products,
green beans, potato skins, carrots, cu-
cumbers, squash, celery, tomatoes, nuts,
and seeds.
• Soluble ber softens stool. It also fer-
ments in the intestine and produces sub-
stances that may have a variety of health
effects. Soluble ber can help lower blood
cholesterol, slow the absorption of car-
bohydrate from foods, and help stabilize
blood sugar levels. Good sources are
oatmeal, oat bran, nuts, seeds, legumes,
sweet potatoes, apples, pears, plums,
prunes, and berries.
How much ber do we need?
By eating whole grains, vegetables and
fruits on a daily basis we can obtain all
the ber we need. Try including some at
each meal. The daily value (DV) on food
labels is 25 grams per day, but recom-
mended amounts differ depending on
caloric intake, as well as gender and age,
as indicated in the table. It is difcult to
determine exactly how much ber we
consume every day, but the information in
food tables and on food labels can guide
you. These often do not distinguish type of
ber, but most high-ber foods contain a
combination.
Fiber and constipation
Insufcient dietary ber is
a very common cause of
constipation, dened as
infrequent bowel move-
ments or stool that is too
rm, too small in volume,
or difcult to pass. It is
normal to have a bowel
movement anywhere from
three times a week to
three times a day, depend-
ing on the individual. For
many people, a daily bowel
movement is normal.
However, being dependent
on a laxative for a daily
Fiber, Digestion, and Health
Fiber in Foods
(Source: US Department of Agriculture)
Foods
Serving
Size
Fiber
(grams)
Almonds (sliced)
¼ cup
(1 oz) 3
Apple 1 medium 3
Artichokes ½ cup 5
Banana 1 medium 3
Beans or lentils
(cooked/canned)
1 cup 6—20
Berries 1 cup 3—10
Bread, whole wheat 2 slices 4—6
Broccoli, cooked ¾ cup 5
Brussel sprouts 1 cup 4—6
Cabbage (cooked) 1 cup
3
Carrots (cooked) ½ cup 3
Cereal ½ cup varies
Corn (sweet) ½ cup 2
Crackers 2 0—2
Dates ½ cup 7
Figs, dried 3 10.5
Green beans ½ cup 2
Greens (cooked) ½ cup 2—4
Pear 1 5
Peas, green ½ cup 4
Plums 1 1
Popcorn 1 cup 1—2
Potato, no skin 1 small 2
Potato with skin 1 small 7
Raisins 1 cup 5
Spinach, cooked ½ cup 2—4
Squash, winter
(cooked)
½ cup
3
Sweet potatoes
(cooked)
1 med 5
Tomatoes 1 small 1.5
Watermelon 1 cup 1
Walnuts ¼ cup 2
Recommended Daily Fiber Intake
(Source: National Academy of Sciences)
Women 19 – 50 years of age 25 grams
Men 19 – 50 years of age 38 grams
Women over 50 years of age 21 grams
Men over 50 years of age 30 grams
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bowel movement is not normal. A gradual
increase in ber intake from foods, espe-
cially insoluble ber such as wheat bran,
usually helps with constipation. This should
be accompanied by sufcient uid intake.
Additional causes of constipation are listed
below, many of which may be corrected by
lifestyle changes.
• Inadequate uid intake can harden
stool. 8 to 12 cups (8 oz each) of water
or other uids are recommended daily,
but more may be needed in hot weather
and with exercise.
• Insufcient food intake may decrease
bowel activity and bulk of stool.
• Low amount of physical activity
(a sedentary lifestyle) may decrease
bowel activity.
• Ignoring the urge can lead to stool
retention and constipation. Many people
neglect to go to the bathroom because
they are too busy or do not like public
restrooms, but it is important to take time
to use the toilet, particularly after meals.
Straining on the toilet, however, isn’t ad-
visable and may result in hemorrhoids.
• Change in routine, such as travel, may
affect bowel function due to stress,
change in diet, or inadequate timing of
bathroom visits.
• Emotional or physical stress may
affect bowel function directly or via
change in routine.
• Pregnancy may cause constipation due
to hormonal changes and/or pressure on
the bowel.
• IBS sometimes causes constipation
(see below).
• Some medications including anticon-
vulsants, narcotics, and calcium channel
blockers, can cause constipation.
Chronic constipation (not corrected by
lifestyle changes) requires a medical
evaluation to determine any underlying
causes. An unexplained change in bowel
function, unplanned weight loss, pain, or
rectal bleeding are also reasons to seek
medical attention.
Fiber and IBS
IBS (Irritable Bowel Syndrome) is a very
common disturbance in bowel function,
probably due to disrupted intestinal
rhythm. Symptoms, which range from mild
to severe, may include abdominal pain,
bloating, diarrhea, and/or constipation.
IBS should be distinguished from lactose
intolerance, food sensitivities, and other,
more serious bowel problems that include
rectal bleeding, unexplained weight loss,
and persistent pain. IBS is not dangerous,
but symptoms can be troublesome. Typical
triggers for IBS are stress, lack of sleep,
spicy foods, alcohol, caffeine, and eat-
ing too fast. A consistent pattern of ber
intake, along with sufcient uids and life-
style improvement, will often improve IBS.
How much ber is too much?
When increasing ber intake, it’s best to
do so gradually. A diet too high in ber
may cause bloating and abdominal pain.
Fiber in the absence of adequate water
intake may produce constipation, rather
than prevent it. Also, tough, brous or
stringy fruits and vegetables that are
not well chewed can potentially cause an
obstruction in the digestive tract.
What about ber supplements?
The best way to get ber is from foods,
but sometimes a supplement is recom-
mended by a health professional, espe-
cially when dietary ber intake is other-
wise too low. Supplements differ in their
ingredients, function, price, avor, dosage,
and side-effects. Side effects of some ber
supplements can include bloating, gas,
pain, and inhibited absorption of some
medications.
Some of the ingredients and brand
name products are as follows: psyllium
(a seed sold in powder form under the
name Metamucil), cellulose (in Citrucel
soft chews), methylcellulose (in Citrucel
powder and caplets), inulin (in FiberSure
and FiberChoice), and polydextrose (in All-
Bran powder). Calcium polycarbophil is a
synthetic polymer (in Fibercon). Acai palm
berries are high in ber and are currently
marketed with various health claims that
are mostly unveried.
Can I use laxatives?
Most people with constipation do not need
laxatives, and it is best to avoid them un-
less recommended by a medical profes-
sional. A belief in the importance of daily
bowel movements has led some people
to self-medicate with over-the-counter
laxatives, and some people use laxatives
as a form of purging or for “weight loss.”
This is a problem because laxatives have
potential side effects, including nutrient
malabsorption and laxative dependence.
Laxatives, whether “natural” or not, are
not a good solution. If you are a frequent
laxative user, please see a medical pro-
vider to learn some different strategies.
When is a low ber diet needed?
A low ber diet may be prescribed for
specic digestive concerns, such as
inammation of the intestine (enteritis) or
inammatory bowel disease (IBD). This
diet limits the amount of undigested mate-
rial that passes through the large intes-
tine, thus decreasing bowel movements
and helping to ease diarrhea and other
symptoms, including abdominal pain. As
the digestive system returns to normal,
ber can slowly be added back into the
diet. A low residue diet is similar to a low
ber diet, but excludes more foods.
Additional health benets of ber
The most immediate benet of dietary
ber is its improvement of digestive func-
tion. Ongoing research on ber continues
to explore these potential long-term
benets:
• Lower risk of heart disease.
• Decreased progression of colon polyps
to colon cancer.
• Healthy weight management.
• Improvement in blood glucose levels.
A good daily intake of ber goes well with
other positive lifestyle habits in promoting
lifelong health. These habits include a bal-
anced food pattern, sufcient uid intake,
daily physical activity, and regular sleep.
Fiber from food, rather than from addi-
tives or supplements, probably provides
the greatest health benet.
More information
Consult these sources for useful informa-
tion on ber, constipation, IBS, and other
digestive problems:
• The American Heart Association gives
more information about ber, including
recommendations for children, at www.
americanheart.org (search “ber”).
• The Mayo Clinic’s comprehensive
website on health: Mayoclinic.com
• NDDIC (The National Digestive Diseases
Information Clearinghouse) answers
questions and provides publications
about digestive disorders.
Phone: 800-891-5389.
Website: www.digestive.niddk.nih.gov
• USDA National Nutrient Database
lists ber and nutrient content in foods
at the website: www.ars.usda.gov/Ser-
vices/docs.htm?docid=9673
11/2012
