• General Info
  About Fiber
• Fiber and Your General Health
• Fiber and Disease
• Fiber and Food
• Fiber Supplements
• About the NFC
• Fiber FAQs PDF

Media FAQ

Fiber and Food

• What are some high-fiber foods?
• Why is weight management an important issue with the NFC?
• Does fiber have calories?
• Where can I find a sample fiber menu?
• What foods have a high amount of fiber?
• How can I increase my fiber intake if I’m on a low-carb diet?
• What is the difference between foods labeled “whole grain” and those labeled “high-fiber”?

1. What are some high-fiber foods?
   You may be surprised to know that you already eat many high-fiber foods. Common grocery items such as oatmeal, raspberries, whole grain bread and kiwis are examples of high-fiber foods. For a full chart of high-fiber food and recipes, please visit the "Healthy Eating" page.
2. Why is weight management an important issue with the NFC?
   Dietary fiber is probably best known for its ability to prevent or relieve constipation. What many Americans don’t realize is that fiber also provides many other health benefits. It is the goal of the NFC to educate Americans on how fiber benefits overall health, and in particular the role fiber plays in the fight against obesity and weight-related health issues.
   
   The NFC focuses on weight management because:
   
   
   • Currently, one in four adults and one in five children lives with obesity in the United States
   • Those overweight can suffer from many health issues, including diabetes, heart disease and hypertension
   • Studies show that diets rich in whole grains and dietary fiber can help prevent obesity
   • Some researchers calculate that if Americans double their daily intake of fiber, they are likely to eat 100 less calories per day. This can shave off 10 pounds of yearly weight gain
   • Getting the recommended amount of daily fiber helps improve overall health
3. Does fiber have calories?
   Fiber itself is calorie free. However, fiber is found in foods which contain calories. Read the entire food label to ensure you are happy with your high-fiber food choice.
4. Where can I find a sample fiber menu?
   For a sample fiber menu, visit the "Healthy Eating" page.
5. What foods have a high amount of fiber?
   A product or a food item can be labeled "high-fiber" when it contains more than 5 grams of fiber per serving. High-fiber foods include whole grain breads and pastas; fruits such as blackberries, blueberries, raspberries, strawberries, oranges, dried apricots, dates, prunes and raisins; and many vegetables, including broccoli, corn and beans (kidney, lima, chick peas, lentils and soy).
6. How can I increase my fiber intake if I’m on a low-carb diet?
   Low-carb dieters should evaluate their carbohydrate choices. Foods comprised of complex carbohydrates are essential for the body, while those with simple carbs and starches should be minimized. You may consider using a fiber supplement to add fiber to your low-carb diet.
7. What is the difference between foods labeled “whole grain” and those labeled “high-fiber”?
   When shopping for breads, choose whole grain products. A ‘whole grain’ versus a multi grain means just that, the whole grain kernel is intact. A grain’s fiber is located in the bran, its most outer layering, which is removed in the refining process.
   
   In addition, some food manufacturers will flag an item with the words “high fiber, good source, or more or added fiber.” The Food and Drug Administration (FDA) defines these descriptors and food products must meet these standards:
   
   

   If your label says...	The fiber count is...
   High fiber	5 grams or more per serving
   Good source	2.5 to 4.9 grams per serving
   More or added fiber	At least 2.6 grams more (than traditional food) per serving