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Fiber can't be digested by humans. All plants have it, such as fruits, veggies, grains, and beans and peas. It is often put into two types:
Eating like this can also help your cholesterol levels, lower your risk of coronary artery disease (CAD), lower your risk of type 2 diabetes, and lower your weight. For people with type 1 or 2 diabetes, it can also help steady blood sugar levels.
You should eat 20-35 grams a day. Most people eat only 15 grams per day.
It can take your body time to get used to eating more of these foods. If you don't start off slow, you may have gas, cramping, belly swelling, and loose stools. Add these foods slowly. Be sure to drink plenty of fluids each day.
|Food Type||List of Foods||Notes|
|Meats and Beans||
|Fats and Oils||
|Snacks, Sweets, and Condiments||
Eat Right—Academy of Nutrition and Dietetics
Nutrition.gov—US Department of Agriculture
Dietary, functional, and total fiber. National Institute of Medicine website. Available at: http://www.nap.edu/openbook.php?record_id=10490&page=339. Accessed October 4, 2018.
Fiber. The Linus Pauling Institute Micronutrient Information Center website. Available at: http://lpi.oregonstate.edu/mic/other-nutrients/fiber. Accessed October 4, 2018.
Nutrition Care Manual. Academy of Nutrition and Dietetics Eat Right website. Available at: http://nutritioncaremanual.org. Accessed October 4, 2018.
Slavin JL. Position of the American Dietetic Association: Health implications of dietary fiber. J Am Diet Assoc. 2008;108(10): 1716-1731.
12/9/2011 EBSCO DynaMed Plus Systematic Literature Surveillancehttp://www.dynamed.com/topics/dmp~AN~T920886/Prevention-of-colorectal-cancer: Aune D, Chan DS, Lau R, et al. Dietary fibre, whole grains, and risk of colorectal cancer: Systematic review and dose-response meta-analysis of prospective studies. BMJ. 2011;343:d6617.
Last reviewed September 2018 by EBSCO Medical Review Board Dianne Scheinberg Rishikof MS, RD, LDN Last Updated: 10/4/2018