Written by Emily Zoeller
Fiber is a type of carb that isn’t digested, and passes relatively intact through your body. Because it doesn’t react the way as other types of carbs (like starches and sugar), it’s okay to eat a lot of it! There are two different types of fiber: Soluble Fiber – helps lower cholesterol, and control blood sugar levels, and aids in weight loss. Can be found in oatmeal, nuts, beans, and some fruits. Insoluble Fiber – helps with digestive health and aids in weight loss. Can be found in whole grains and fruit skins.
How much fiber should I have? The amount of fiber needed depends not only on your age but also your biological sex.
Age 50 or younger Age 51 or older
Men 38 grams 30 grams
Women 25 grams 21 grams
Less than 3% of Americans achieve the minimum daily allowance of fiber – squeezing fiber into your diet when you can is so important!
Where do I get fiber in my diet? Fiber can come from many different sources – finding options that fit into your routine can help improve your health. The following foods are great sources of fiber:
Food Serving Fiber (grams)
Avocado 1 medium 11
Black Beans ½ cup 7.3
Broccoli 1 cup 6
Cauliflower 1 cup 5
Pear 1 medium 4.5
Almonds 1 ounce 4
Sweet Potato 1 medium 4