Dietary Fiber
Definition
A type of carbohydrate that the body cannot fully digest, essential for digestive health, blood sugar regulation, and cholesterol management.
Dietary fiber is a plant-based carbohydrate that passes through the digestive system largely intact. It comes in two forms: soluble fiber (dissolves in water, forms a gel that helps lower cholesterol and regulate blood sugar) and insoluble fiber (does not dissolve, adds bulk to stool and promotes regular bowel movements).
The recommended daily intake is 25 grams for women and 38 grams for men, though most Americans consume only about 15 grams per day. Excellent sources include legumes, whole grains, vegetables, fruits, nuts, and seeds.
Adequate fiber intake is associated with reduced risk of heart disease, type 2 diabetes, colorectal cancer, and obesity. Fiber promotes satiety, meaning it helps you feel full longer, making it a valuable tool for weight management. Increase fiber intake gradually and drink plenty of water to avoid digestive discomfort.
Related Calculators
Related Terms
Carbohydrate
healthOne of the three macronutrients, providing 4 calories per gram, serving as the body's primary and preferred source of energy.
Macronutrients
healthThe three categories of nutrients that provide calories and energy: protein, carbohydrates, and fat, needed by the body in large quantities.
Daily Value (DV)
healthThe recommended daily intake of a nutrient as established by the FDA, used as a reference on nutrition labels to help consumers make informed food choices.
Glycemic Index (GI)
healthA ranking system from 0 to 100 that measures how quickly a carbohydrate-containing food raises blood sugar levels after eating.
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