• 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

General Information About Fiber

• What is dietary fiber?
• Where is fiber found?
• What is psyllium?
• How does fiber work?
• What is the recommended daily intake for fiber?
• Are Americans getting enough fiber in their diet?
• Are there easy ways to increase my fiber intake?
• At what rate should I add fiber to my diet?
• What happens if you don’t get enough fiber?
• Who needs fiber?

1. What is dietary fiber?
   Dietary fiber is a broad term that describes the indigestible material found in plant foods, also known as roughage, which is found mainly in fruits, vegetables, whole grains and legumes. There are two types of fiber: soluble (may dissolve in water) and insoluble (does not dissolve in water).
2. Where is fiber found?
   Fiber is only found in plant foods and foods derived from plants. Sources include oats, beans, peas, many types of fruits and vegetables and the outer layer of psyllium seeds, known as psyllium husks – a key ingredient in certain fiber supplements.
3. What is psyllium?
   Psyllium is a natural fiber grain that yields 60 to 70 percent soluble fiber, eight times that of oat bran. Psyllium is used as an active ingredient in certain fiber supplements. Cultivated predominantly in India and Pakistan, psyllium grows in sandy and silty soils.
4. How does fiber work?
   Fiber is the indigestible material in plant foods, also known as roughage. It works by adding bulk, which keeps other foods moving through the digestive system. Certain types of soluble fiber may absorb in water and turn into a gel which binds to food, sugars, cholesterol and fats in the stomach and carries them through the digestive tract. Insoluble fiber passes through the system largely intact and promotes regularity. Both are needed to maintain a strong bill of health.
5. What is the recommended daily intake for fiber?
   The National Fiber Council recommends that on average, adults consume 32 grams of fiber daily. Most Americans get less than half of this (10-15 g.). Anyone who wishes to increase their daily fiber intake should do so gradually, and increase their water intake as well. It is important to note that 32 grams is a recommendation, and may be adjusted for various health conditions. Anyone considering altering their diet should first speak with their primary health care provider.
6. Are Americans getting enough fiber in their diet?
   Few Americans know about the many health benefits of fiber, nor do they proactively seek ways to add more fiber to their diets. In fact, the average American barely consumes half the recommended amount of fiber needed per day, averaging an intake of 10-15 grams of fiber daily. At this level of intake, most Americans don't realize fiber’s potential health benefits.
7. Are there easy ways to increase my fiber intake?
   To successfully increase your daily fiber intake, take steps such as substituting whole grain bread for white, a handful of nuts for potato chips, or start the morning off with a bowl of oatmeal. Eat a variety of high-fiber foods throughout the day, replace foods low in fiber with higher fiber alternatives and eat plenty of fruits and vegetables. If you can’t reach the recommended daily amount of fiber through food alone, the NFC recommends taking fiber supplements, such as Metamucil. See the NFC’s free “A Fresh Look at Fiber” brochure for more tips on easy ways to add fiber to your diet.
8. At what rate should I add fiber to my diet?
   Gradually. Too much fiber too soon can cause a bloated feeling and abdominal cramps. It can take several weeks to add the recommended amount of fiber to your diet. While working up to the NFC’s recommended daily amount of 32 grams of dietary fiber, be sure to drink plenty of fluids.
9. What happens if you don’t get enough fiber?
   Fiber helps control satiety and regularity. If you don’t get enough fiber you may experience irregular digestion. A high-fiber diet also lowers the risk of developing many life-threatening diseases and conditions, such as heart disease, certain forms of cancer, diabetes, stroke and obesity.
10. Who needs fiber?
    Everyone needs a steady base of fiber in their diet every day. People with certain medical conditions may need more or less than others. For example, health care professionals often place diabetes and cardiovascular patients on a high-fiber diet.