Maria Adams, MS, MPH, RD
Dietary fibers are forms of carbohydrates found in plants that cannot be digested by humans. All plants contain fiber, including fruits, vegetables, grains, and legumes. Fiber is often classified into 2 categories:
A high-fiber diet is often recommended to prevent and/or treat
irritable bowel syndrome, and
Eating a high-fiber diet can also help improve your cholesterol levels, lower your risk of
coronary artery disease (CAD), reduce your risk of
type 2 diabetes, and lower your weight. For people with type 1 or 2 diabetes, a high-fiber diet can also help stabilize blood glucose levels.
A high-fiber diet should contain
of fiber a day. This is actually the amount recommended for the general adult population. Most Americans eat only 15 grams of fiber per day.
Eating a higher-fiber diet than usual can take some getting used to by your body’s digestive system. To avoid the side effects of sudden increases in dietary fiber (like gas, cramping, bloating, and diarrhea), increase fiber gradually and be sure to drink plenty of fluids every day.
Eat Right—Academy of Nutrition and Dietetics
US Department of Agriculture
Dietitians of Canada
Dietary, functional, and total fiber. National Institute of Medicine website. Available at:
http://www.nap.edu/openbook.php?record_id=10490&page=339. Accessed September 13, 2016.
Fiber. The Linus Pauling Institute Micronutrient Information Center website. Available at:
http://lpi.oregonstate.edu/mic/other-nutrients/fiber. Accessed September 13, 2016.
Nutrition Care Manual. Academy of Nutrition and Dietetics Eat Right website. Available at:
http://nutritioncaremanual.org. Accessed September 13, 2016.
Position of the American Dietetic Association: Health implications of dietary fiber.
J Am Diet Assoc.
12/9/2011 DynaMed's Systematic Literature Surveillance
http://www.ebscohost.com/dynamed: Aune D, Chan DS, Lau R, et al. Dietary fibre, whole grains, and risk of colorectal cancer: Systematic review and dose-response meta-analysis of prospective studies.
Last reviewed September 2016 by Dianne Scheinberg Rishikof MS, RD, LDN
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