Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med. Vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among men.
Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study. Carbohydrate nutrition, insulin resistance, and the prevalence of the metabolic syndrome in the Framingham Offspring Cohort.
Diabetes Care. Whole-grain intake and the risk of type 2 diabetes: a prospective study in men. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women.
Glycemic index, glycemic load, and cereal fiber intake and risk of type 2 diabetes in US black women. A prospective study of dietary fiber types and symptomatic diverticular disease in men. J Nutr. Dietary fiber and the risk of colorectal cancer and adenoma in women. N Engl J Med. Dietary fiber intake in young adults and breast cancer risk. Pediatrics 3. The contents of this website are for educational purposes and are not intended to offer personal medical advice.
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The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Fiber comes in two varieties, both beneficial to health: Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol.
Foods with soluble fiber include oatmeal, nuts, beans, lentils , apples and blueberries. People need less fiber after 50 years of age at around 21 g for women and 30 g for men. During pregnancy or breastfeeding, women should aim for at least 28 g per day.
Learn more about daily fiber recommendations. Plant-based foods are an excellent source of dietary fiber. Some types have more fiber than others. Read about 38 high fiber foods here. The following are some examples with their fiber contents, according to the Dietary Guidelines for Americans — :. People who are allergic to high fiber foods can find it difficult to get enough fiber. They should speak to their doctor about finding sources of fiber that will not cause an allergic reaction.
In some cases, a person may want to talk to their doctor about fiber supplements. A doctor may recommend these if the individual has constipation or trouble passing stool. Pharmacies sell fiber supplements, such as Metamucil, Citrucel, and FiberCon. These products do not provide the same levels of vitamins and nutrients as natural, high fiber foods, but they are beneficial when someone cannot get enough fiber from their diet.
Eating too much fiber can cause bloating, gas, and constipation. These side effects may occur if a person consumes more than 70 g of fiber a day. This is uncommon but may happen if someone is following a vegan, raw, or whole food diet. Learn more about the symptoms and effects of eating too much fiber. Dietary fiber is an essential component of a healthful diet, with research linking a high fiber diet with reduced risks of many health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers.
Fiber is also important for keeping the gut healthy. Most people in America do not meet their adequate daily requirement of fiber. People can increase this measure by eating more high fiber foods, fruits and vegetables with the skins on, or by taking fiber supplements if this is not possible. In this Honest Nutrition feature, we explore the practice of "clean eating," and why this concept has been a controversial one for researchers.
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