Making sure you’re getting enough fiber in your diet can help ease digestion and even appears to lower the risk of developing certain conditions such as heart disease and diabetes (1). Read on as we take a deeper dive into fiber’s function in your body.
What is Dietary Fiber?
Fiber is a type of carbohydrate found in plant foods that your body can’t digest. Instead of being broken down for energy, it travels through your digestive tract where it helps regulate digestion, keeps you feeling full, and influences how nutrients like sugars and fats are absorbed.
There are two main types:
- Soluble Fiber: dissolves in water and can help lower glucose levels as well as help lower blood cholesterol.
- Insoluble Fiber: does not dissolve in water and can help food move through your digestive system, promoting regularity and helping prevent constipation.
Most plant foods contain both types, so eating a variety of fruits, vegetables, legumes, and whole grains ensures you get the full spectrum of benefits.
Health Benefits of Fiber
Eating enough fiber supports multiple aspects of health:
- ⚖️ Weight management: High-fiber foods are filling and tend to be less energy-dense.
- 💩 Digestive regularity: Insoluble fiber keeps things moving smoothly.
- 🫀 Lower risk of disease: Fiber appears to lower the risk of developing various conditions, including heart disease and diabetes.
How Much Fiber Do You Need?
Children and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day (1). As you increase your fiber intake, it is important to drink lots of water.
Good Sources of Fiber
Good sources of fiber include:
- Legumes like yellow beans, navy beans, and black beans
- Whole grains and cereals like bran, oats
- Vegetables and fruits, like artichokes and raspberries.
If you’re trying to focus specifically on soluble fiber.
Tracking Fiber In Cronometer
To make sure you’re getting enough fiber in your diet, if you’re not already, start tracking your food in Cronometer!
In the mobile app, navigate to your Daily Report and you will see your fiber intake under the carbohydrates section. You can also click on this to edit your targets, see your top sources and to learn more information about fiber in general. If you do not see insoluble or soluble fiber go to More > Targets > Nutrient Targets > Carbohydrates > and toggle them to visible.
On the web app, you can scroll down on your Diary Screen (main page) to see fiber listed under the carbohydrates section. You can hover over to learn more information or click to edit your targets and view your top sources.
Resources
1. The Nutrition Source, Harvard T.H. Chan School of Public Health. Link
