Dietary fiber is a carbohydrate that cannot be digested and is found only in plants. It may be soluble in water (as in fruits, vegetables, and oats) or insoluble (as in nuts, legumes, wholegrains); most high-fiber foods contain a mixture of both. Soluble fiber slows digestion, insoluble fiber has a laxative effect and accelerates the transit of gut contents.
Fiber Recommended Dietary Allowance (RDA) — at least 14g/1000 calories for everyone over 2 years of age (US Dietary Guidelines for Americans 2020–2025). Research suggests that
higher intake (over 30g/day) might provide greater health benefits
Fiber is a major anti-inflammatory nutrient (so decreases the inflammation associated with many diseases). It promotes:
Use FLMC's Fiber Counter and Tracker app for a diverse high-fiber diet to prevent and manage many diseases eg:
- Overweight and obesity
- Type 2 diabetes
- High LDL "bad" cholesterol
- Cardiovascular disease
- Hypertension
- Non-alcoholic fatty liver disease (NAFLD)
- Many types of cancer, especially colorectal (bowel) cancer
- Depression
- Neurodegenerative diseases eg Alzheimer's dementia and Parkinson's disease
- Constipation
- Diverticular disease
- Haemorrhoids