Fiber, what is it?
Dietary fiber is the part of plant foods your body doesn’t absorb. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, making a gel-like material.1 Insoluble fiber helps move food through the digestive system, adds bulk to stool, and can help with constipation.1 Fiber is thought to help with lowering cholesterol levels and improve glycemic control.1
Where do I get fiber?
Dietary fiber is found in plant-based foods. Different plants provide different types of fiber. Soluble fiber can be found in oats, peas, beans, and apples to name a few. Insoluble fiber can be found in whole-wheat, nuts, and vegetables like cauliflower among others.
Who needs fiber?
Well, everyone, although some people require more fiber than others based on their age. The Dietary Guidelines for Americans published by USDA provides daily fiber goals for different life stages.2
Toddlers (aged 2-4 years)
Most children this age will need at least 14 grams of fiber for every 1,000 calories.
Children (aged 5-12 years)
Girls will need at least 17 grams of fiber while boys will need at least 20 grams of fiber for every 1,000 calories.
Teens (aged 13-19 years)
Teenage girls will need 25 grams of fiber, and teenage boys will need 31 grams of fiber for every 1,000 calories.
Young Adult (aged 20-30 years)
Young women need 28 grams of fiber whereas young men need 34 grams of fiber for every 1,000 calories.
Adult (aged 31-50 years)
Women in this range will need 25 grams of fiber per 1,000 calories. Men’s needs are higher at 31 grams of fiber for every 1,000 calories.
Senior (aged 51+ years)
Women in this age group will need at least 22 grams of fiber for every 1,000 calories. Men will need 28 grams of fiber for every 1,000 calories.