How much fiber do you need daily. What are the health benefits of a high-fiber diet. Where can you find good sources of soluble and insoluble fiber. How to easily increase your fiber intake through dietary changes.

Understanding Dietary Fiber: Types and Importance

Dietary fiber is a crucial component of a healthy diet, consisting of plant-based materials that human digestive enzymes cannot break down. There are two primary types of fiber, each with distinct properties and health benefits:

• Water-soluble fiber
• Water-insoluble fiber

Water-soluble fiber absorbs water during digestion, increasing stool bulk and potentially lowering blood cholesterol levels. On the other hand, water-insoluble fiber remains unchanged during digestion and promotes regular bowel movements.

Sources of Soluble Fiber

Soluble fiber can be found in various foods, including:

• Fruits (apples, oranges, grapefruit)
• Vegetables
• Legumes (dry beans, lentils, peas)
• Barley
• Oats and oat bran

Sources of Insoluble Fiber

Insoluble fiber is present in:

• Fruits with edible peels or seeds
• Vegetables
• Whole grain products (whole-wheat bread, pasta, crackers)
• Bulgur wheat
• Stone ground corn meal
• Cereals
• Bran
• Rolled oats
• Buckwheat
• Brown rice

Recommended Daily Fiber Intake and Current Consumption Trends

The American Heart Association recommends a daily fiber intake of 25 to 30 grams from food sources, not supplements. This recommendation emphasizes the importance of consuming a variety of fiber-rich foods. However, current dietary fiber intake among adults in the United States averages only about 15 grams per day, which is approximately half the recommended amount.

Why is there such a significant gap between recommended and actual fiber intake? Several factors contribute to this discrepancy:

• Prevalence of processed foods in modern diets
• Lack of awareness about the importance of fiber
• Limited knowledge of fiber-rich food sources
• Busy lifestyles leading to quick, often less nutritious meal choices

Health Benefits of a High-Fiber Diet

Increasing your fiber intake can have numerous positive effects on your health. A high-fiber diet has been associated with reduced risk of developing various conditions, including:

• Heart disease
• Diabetes
• Diverticular disease
• Constipation
• Colon cancer

Fiber plays a crucial role in maintaining digestive system health and lowering cholesterol levels. But how exactly does fiber contribute to these health benefits?

Digestive Health

Fiber aids digestion by:

• Adding bulk to stool, which helps prevent constipation
• Promoting regular bowel movements
• Supporting the growth of beneficial gut bacteria

Cholesterol Management

Soluble fiber, in particular, can help lower cholesterol levels by:

• Binding to cholesterol in the digestive system, preventing its absorption
• Reducing the production of cholesterol in the liver

Strategies for Increasing Fiber Intake

Incorporating more fiber into your diet doesn’t have to be complicated. Here are some easy ways to boost your fiber intake:

Grains and Cereals

• Include at least one serving of whole grain in every meal
• Keep oat bran or wheat germ handy to sprinkle over salads, soups, cereals, and yogurt
• Use whole-wheat flour in cooking and baking when possible
• Choose whole grain bread with high fiber content per slice
• Opt for cereals with at least 5 grams of fiber per serving
• Keep whole-wheat crackers on hand for snacking
• Substitute brown rice for white rice, or mix them if the transition is difficult

Legumes and Beans

• Add kidney beans, garbanzos, or other bean varieties to salads (1/2 cup serving provides approximately 7-8 grams of fiber)
• Substitute legumes for meat in chili and soups 2-3 times per week
• Experiment with international dishes that incorporate whole grains and legumes

Fruits and Vegetables

• Aim for at least five servings of fruits and vegetables daily
• Choose fresh fruits over canned when possible
• Eat fruit with the peel when edible
• Opt for whole fruits instead of juices
• Add chopped dried fruits to baked goods
• Include sliced fruit in your cereal
• Grate carrots into salads

Fiber Content in Common Fruits and Vegetables

Understanding the fiber content of various fruits and vegetables can help you make informed choices to increase your fiber intake. Here are some examples of fruits and vegetables with notable fiber content:

Fruits with 3-4 grams of fiber per serving

• Apple
• Orange
• Tangerine
• Pear
• 1 cup of blueberries
• 1 cup of strawberries

Raspberries are particularly high in fiber, with one cup providing 8 grams.

Vegetables with 3-4 grams of fiber per serving

• 1/2 cup of peas
• 1/2 cup of cauliflower
• 1 cup of carrots
• 1 medium sweet potato
• 1/2 cup of squash

The Importance of Soluble Fiber

While both types of fiber are essential for overall health, soluble fiber deserves special attention due to its unique benefits. Soluble fiber has been shown to:

• Reduce total blood cholesterol levels
• Potentially improve blood sugar levels in people with diabetes

The best sources of soluble fiber include:

• Oats
• Dried beans
• Certain fruits and vegetables

Although there is no specific dietary reference intake for insoluble or soluble fiber, many experts recommend that of the 25-30 grams of total daily fiber intake, about 6-8 grams should come from soluble fiber.

Fiber Supplements: A Viable Alternative?

While increasing fiber intake through whole foods is generally preferred, fiber supplements can be a useful option for some individuals. However, it’s important to consider the following factors when contemplating fiber supplements:

• Whole foods provide additional nutrients and health benefits beyond just fiber
• Some fiber supplements may cause digestive discomfort or interact with certain medications
• The type and quality of fiber in supplements can vary

If you’re considering fiber supplements, it’s advisable to consult with a healthcare professional to determine if they’re appropriate for your individual needs and to ensure proper usage.

Gradual Increase and Hydration: Keys to Successful Fiber Integration

When increasing your fiber intake, it’s crucial to do so gradually and to increase your water consumption simultaneously. This approach helps minimize potential digestive discomfort and allows your body to adjust to the higher fiber intake. Here are some tips for a smooth transition:

• Increase fiber intake by 2-3 grams per day over several weeks
• Drink at least 8 glasses of water daily
• Pay attention to your body’s response and adjust accordingly
• Incorporate a variety of fiber sources to ensure a balance of soluble and insoluble fiber

By following these guidelines, you can successfully increase your fiber intake and enjoy the numerous health benefits associated with a high-fiber diet.

Fiber-Rich Recipes to Boost Your Intake

Incorporating fiber-rich foods into your meals can be both delicious and nutritious. Here are a few simple recipes to help you increase your fiber intake:

Berry and Oat Breakfast Smoothie

Ingredients:

• 1 cup mixed berries (raspberries, blueberries, strawberries)
• 1/2 cup rolled oats
• 1 banana
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds

Blend all ingredients until smooth. This smoothie provides approximately 10-12 grams of fiber.

Lentil and Vegetable Soup

Ingredients:

• 1 cup dried lentils
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 6 cups vegetable broth
• 2 cups chopped spinach
• Herbs and spices to taste

Simmer all ingredients except spinach for 25-30 minutes, add spinach in the last 5 minutes. This soup provides approximately 15-18 grams of fiber per serving.

Quinoa and Black Bean Salad

Ingredients:

• 1 cup cooked quinoa
• 1 can black beans, rinsed and drained
• 1 bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Lime juice and olive oil for dressing

Mix all ingredients and dress with lime juice and olive oil. This salad provides approximately 12-15 grams of fiber per serving.

By incorporating these fiber-rich recipes into your meal plan, you can significantly increase your daily fiber intake while enjoying delicious and satisfying meals.

Increasing Fiber Intake | Patient Education

Why is fiber important?

A high-fiber diet appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, constipation and colon cancer. Fiber is important for the health of the digestive system and for lowering cholesterol.

What is fiber?

Dietary fiber is material from plant cells that cannot be broken down by enzymes in the human digestive tract. There are two important types of fiber: water-soluble and water insoluble. Each has different properties and characteristics.

• Soluble Water-soluble fibers absorb water during digestion. They increase stool bulk and may decrease blood cholesterol levels. Soluble fiber can be found in fruits (such as apples, oranges and grapefruit), vegetables, legumes (such as dry beans, lentils and peas), barley, oats and oat bran.
• Insoluble Water-insoluble fibers remain unchanged during digestion. They promote normal movement of intestinal contents. Insoluble fiber can be found in fruits with edible peel or seeds, vegetables, whole grain products (such as whole-wheat bread, pasta and crackers), bulgur wheat, stone ground corn meal, cereals, bran, rolled oats, buckwheat and brown rice.

How much fiber do I need each day?

The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That’s about half the recommended amount.

Continue reading

How do I increase my fiber intake?

Here are some easy ways to increase fiber:

Grains and Cereals

• As a general rule, include at least one serving of whole grain in every meal.
• Keep a jar of oat bran or wheat germ handy. Sprinkle over salad, soup, breakfast cereals and yogurt.
• Use whole-wheat flour when possible in your cooking and baking.
• Choose whole grain bread. Look on the label for breads with the highest amount of fiber per slice.
• Choose cereals with at least 5 grams of fiber per serving.
• Keep whole-wheat crackers on hand for an easy snack.
• Cook with brown rice instead of white rice. If the switch is hard to make, start by mixing them together.

Legumes and Beans

• Add kidney beans, garbanzos or other bean varieties to your salads. Each 1/2 cup
  serving is approximately 7 to 8 grams of fiber.
• Substitute legumes for meat two to three times per week in chili and soups
• Experiment with international dishes (such as Indian or Middle Eastern) that use
  whole grains and legumes as part of the main meal or in salads.

Fruits and Vegetables

• Eat at least five servings of fruits and vegetables each day. Fresh fruit is slightly higher in fiber than canned. Eat the peel whenever possible — it’s easier than peeling or eating around it.
• Have fresh fruit for dessert.
• Eat whole fruits instead of drinking juices. Juices don’t have fiber.
• Add chopped dried fruits to your cookies, muffins, pancakes or breads before baking.
  Dried fruits have a higher amount of fiber than the fresh versions. For example, 1 cup of grapes has 1 gram of fiber, but 1 cup of raisins has 7 grams. However, 1 cup of raisins or any other dried fruit has more calories than the fresh fruit variety.
• Add sliced banana, peach or other fruit to your cereal.
• Grate carrots on salads.

Fiber supplements

To find information on fiber supplements, please see Fiber Supplements.

How much fiber do I get from fruits and vegetables?

While all fruits have some fiber, there are some that are higher than others. Here are a few that have 3 to 4 grams of fiber:

• Apple
• Orange
• Tangerine
• Pear
• 1 cup blueberries
• 1 cup strawberries

Raspberries are high in fiber, as one cup has 8 grams.

Here are some vegetable choices that have 3 to 4 grams of fiber:

• 1/2 cup peas
• 1/2 cup cauliflower
• 1 cup carrots
• 1 medium sweet potato
• 1/2 cup squash

Why is soluble fiber so important?

Soluble fiber has been shown to reduce total blood cholesterol levels and may improve blood sugar levels in people with diabetes.

The best sources of soluble fiber are oats, dried beans and some fruits and vegetables. Although there is no dietary reference intake for insoluble or soluble fiber, many experts recommend a total dietary fiber intake of 25 to 30 grams per day with about one-fourth — 6 to 8 grams per day — coming from soluble fiber.

How Much Fiber Per Day? Grams, Sources, Benefits, and More

How Much Fiber Per Day? Grams, Sources, Benefits, and More

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Medically reviewed by Katherine Marengo LDN, R. D., Nutrition — By Brett Smiley — Updated on May 30, 2023

Guidelines advise different amounts of fiber depending on your age and sex. As you age, your fiber needs may go down.

According to the Food and Drug Administration, the Daily Value for fiber is 28 grams per day for adults on a 2,000-calorie diet. This number may also depend on age or sex.

The USDA’s Dietary Guidelines for Americans suggest the following amounts of fiber:

• Women under 50: 25 to 28 grams per day
• Men under 50: 31 to 34 grams per day
• Women 51 and older: 22 grams per day
• Men 51 and older: 28 grams per day

Children ages 1 to 18 should eat 14 to 31 grams of fiber per day, depending on their age and sex. Even higher fiber intakes, seen in countries around the world, may significantly reduce chronic disease risk.

Fiber does digestive grunt work but doesn’t get the same glamour as vitamin D, calcium, and other nutrients.

It’s important to get the right amount of fiber to keep your digestive system running smoothly. Fiber also provides a lot of health benefits beyond digestion, such as help with weight loss and with balancing gut bacteria.

The average American eats only about 16 grams of fiber per day. That’s quite a bit less than the daily recommended intake for a lot of people. Read on to learn more about the benefits of fiber, where to get fiber, symptoms of consuming too much fiber, and more.

As a whole, fiber delivers a lot of health benefits:

• supports weight loss
• reduces cholesterol and blood sugar levels
• lowers risk of cardiovascular diseases such as stroke, heart disease, and more
• lowers risk of diabetes
• increases digestive and bowel health
• fuels healthy gut bacteria
• may lower risk of colorectal and breast cancer

In general, “dietary fiber” is an umbrella term for the parts of plants and other foods that your body can’t digest. Your body does not break down fiber. Instead, fiber passes through your system and eases symptoms such as constipation.

It’s important to eat a wide variety of foods instead of relying on one source for fiber intake.

The best way to get fiber without consuming too many calories is to eat high fiber foods. Most vegetables, fruits, and other plant-based foods contain fiber.

If your body is slowly adjusting to more fiber, spread out your portions across multiple meals instead of eating a lot in a single serving.

Here are more high fiber foods to try:

Fiber-rich foods	Grams (g) per serving size
split peas, cooked	16.4 g per cup
lentils, cooked	15.6 per cup
black beans, cooked	15.4 per cup
lima beans, cooked	9.2 g per cup
green peas, cooked	8.8 g per cup
raspberries	8 g per cup
cooked barley	6 g per cup
oat bran	6 g per cup
medium pear with skin	5. 6 g per pear
medium apple with skin	4.8 g per apple
bran flakes	5.5 g per 3/4 cup
cooked Brussels sprouts	6.4 g per cup
almonds	3.6 g per 1 oz.
chia seeds	8.4 g per 1 oz. (2 tbsp.)

Looking for how to get your kids to eat more fiber? Check out these 10 high fiber foods your kids will actually eat.

Fiber is a type of carbohydrate that comes in three main forms: soluble, insoluble, and fermented fiber.

• Soluble fiber dissolves in water and slows down digestion. It can help lower your cholesterol and blood sugar levels.
• Insoluble fiber doesn’t dissolve in water and plays a different role in digestion. It adds bulk to stool and passes through your system more quickly. Basically, it helps keep your pipes working regularly and prevents constipation.
• Fermentable fiber can come from either of the previous two categories, although it is more often soluble fiber. Fermented fiber helps increase the healthy bacteria in your colon.

It’s best to gradually add fiber to the diet. You don’t want to shock your system with too much bulk. “Start low, go slow,” as the International Foundation for Functional Gastrointestinal Disorders puts it.

Here are some tips for adding fiber — but not too much:

• Eat whole fruits such as pears and apples instead of drinking fruit juices.
• Opt for whole grain foods instead of white rice, white bread, and white pasta.
• Snack on vegetables instead of pretzels and chips.
• Eat beans and lentils daily.
• Sprinkle chia seeds on cereal, smoothies, or salads.
• Make sure you’re drinking plenty of water when you eat fibrous food.

You may also find it helpful to track the foods you eat and note the fiber content to better understand how much you’re actually eating. Some people who find it hard to eat enough fiber may want to consider taking a fiber supplement.

That said, too much fiber can also be a bad thing. And your body will speak up (literally and figuratively) with a variety of symptoms if you’re eating too much of it. Fiber supplements have also not been found to be nearly as beneficial as eating high fiber foods.

Keep in mind that everyone’s body reacts to fiber a bit differently. Some people with a condition called irritable bowel syndrome may not tolerate fiber well.

Fiber is also known as “bulk” or “roughage,” and it can make some noise as it passes through your stomach and intestines. While there is no daily upper limit for dietary fiber intake, consuming large amounts may cause discomfort and symptoms such as:

• gas
• bloating
• constipation
• diarrhea
• abdominal cramping

Cut back on your fiber intake if you experience these symptoms and feel that they are the result of your diet and not another condition, like the stomach flu, that has similar symptoms.

If you experience severe symptoms, consult your doctor or visit an urgent care center or the hospital. In rare but serious cases, consuming too much fiber can cause an intestinal (bowel) obstruction, which is a blockage that prevents contents from moving through.

Last medically reviewed on April 27, 2023

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Barber TM, et al. (2020). The health benefits of dietary fibre.
  ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
• Collins K. (2017). Do I need a certain type of dietary fiber?
  aicr.org/resources/blog/healthtalk-do-i-need-a-certain-type-of-dietary-fiber/
• Daily Value on the new Nutrition and Supplement Facts labels. (2022).
  fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels
• Dietary fiber. (2017).
  aboutibs.org/treatment/ibs-diet/dietary-fiber/
• Dietary guidelines for Americans, 2020-2025. (2020).
  dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
• Eating, diet, & nutrition for constipation in children. (2018).
  niddk.nih.gov/health-information/digestive-diseases/constipation-children/eating-diet-nutrition
• Fiber. (n.d.).
  hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
• Fiber: The carb that helps you manage diabetes. (2022).
  cdc.gov/diabetes/library/features/role-of-fiber.html
• Food sources of dietary fiber. (2020).
  dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0
• Greger M. (2017). How much fiber should you eat every day?
  nutritionfacts.org/2017/03/14/how-much-fiber-should-you-eat-every-day/
• Lambeau KV, et al. (2017). Fiber supplements and clinically proven health benefits: How to recognize and recommend an effective fiber therapy.
  ncbi.nlm.nih.gov/pmc/articles/PMC5413815/
• McRae M. (2018). The benefits of dietary fiber intake on reducing the risk of cancer: An umbrella review of meta-analyses.
  ncbi.nlm.nih.gov/pmc/articles/PMC6112064/
• Quagliani D, et al. (2017). Closing America’s fiber intake gap: Communication strategies from a Food and Fiber Summit.
  ncbi.nlm.nih.gov/pmc/articles/PMC6124841/
• Weickert MO, et al. (2008). Metabolic effects of dietary fiber consumption and prevention of diabetes.
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• Whole grains and fiber. (2021).
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Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

May 30, 2023

Written By

Brett Smiley

Edited By

John Bassham

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Apr 27, 2023

Medically Reviewed By

Katherine Marengo, LDN, RD

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Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Brett Smiley — Updated on May 30, 2023

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How much fiber is needed for health

© Oksana Kuzmina / Photobank Lori

Margarita Provotorova, leading expert of the CMD Center for Molecular Diagnostics, explains.

Fiber is one of the few substances in food that our body is not able to digest, and its nutritional value, to put it mildly, is not high. It would seem that eating it is useless. Nevertheless, both doctors and medical experts do not get tired of talking about the importance of fiber content in the diet.

Adults need at least 30 g of this complex carbohydrate daily to maintain health. Alas, in our country, the average fiber intake is usually less than half the recommended amount – only about 12-15 g. Such figures are worrying. After all, diet has a huge impact on health.

Here’s an example: 30 g of fiber reduces the risk of cardiovascular disease and its complications, such as heart attack and stroke. The substance takes part in cholesterol metabolism, lowering it, and also affects blood sugar metabolism. This reduces the risk of developing type 2 diabetes. Fiber is also indispensable for normal bowel function – due to the sufficient content of dietary fiber, stools are normalized. There is evidence that a sufficient carbohydrate content in food is the prevention of colorectal (colon) cancer.

A fiber-rich diet contributes to the health of the immune system, reduces the number of infectious, including respiratory, diseases. It is thanks to dietary fiber that our microbiome can fully function and produce beneficial bacteria. For the normal activity of lactobacilli, dietary fiber is also necessary. They have a healing effect on the intestines due to the fiber substrate.

If you are watching your weight or are worried about gaining extra pounds, analyze what is on your menu and whether it is high in fiber. Studies show that if you add an additional 10 g of fiber to your diet, the likelihood of gaining weight decreases.

What healthy foods will help you get the optimal amount of fiber?

• Try to eat whole grain bread, and eat white bread made from premium and 1st grade flour as little as possible.
• Choose whole fruits. It is better to eat an apple than to drink a glass of juice. Alas, these drinks, especially without pulp, contain very little fiber.
• Do you prefer pasta? Choose whole grain varieties.
• Give preference to unpolished cereals. For example, brown rice is much healthier than polished white rice.
• Legumes, such as beans, chickpeas, lentils, must be regularly present on your table.
• Snack not on chips and cookies, but on healthy snacks – slices of vegetables or fruits. Cut carrots, broccoli, cauliflower, add yogurt sauce or hummus, top with cereal bread.
• Record holders for fiber content among berries are raspberries, blackberries and gooseberries. Yes, the season for fresh berries is short, but their frozen version is perfect for autumn and winter.
• Do not forget about one of the main rules of a healthy diet – five servings of fresh vegetables and fruits daily. But do not rush to get rid of the feijoa peel, peel an apple or a pear. Their outer shell is very rich in fiber.
• A lot of dietary fiber in dried fruits and nuts. But we must remember that these products are very high in calories.

Here are a few foods with fiber content per 100 g that can be recommended for a healthy diet:

• Dried fruits (figs, apricots, dried apricots) – 18 g;
• Almond – 12.5 g;
• Buckwheat – 11.3 g;
• Oats (oatmeal) – 10.6 g;
• Peas – 8.3 g;
• Barley, oat and barley groats – 8 g;
• Lentils and chickpeas – 7.9 g;
• Raspberry, gooseberry, blackberry – 6.5 g;
• Beans – 6.4 g.

Build your diet wisely and be healthy!

More articles about healthy eating.

Fiber. What is it, why is it needed, why and how to eat more

The World Health Organization recommends eating 400 grams (5 servings) of vegetables and fruits per day, that is, 25-30 grams of fiber.

According to statistics, Europeans consume only 50-70% of their daily fiber intake. This is especially affected by the predominance of fast food, processed foods, saturated fats, sugar and animal protein in the diet.

In this article we will tell you what fiber is, what foods contain it and how it affects the body.

Contents:

1. What is Fiber
2. How Fiber Supports Microbiota Health
3. How to Increase Your Dietary Fiber

What is Fiber

Fiber is a Complex Carbohydrate and Dietary Fiber found in plant foods.

Photo by Anna Pelzer / Unsplash

It is not digested by the body, but gut bacteria use it to perform a number of functions.

There are two types of fiber – soluble and insoluble. Almost all plants contain both species, but in different proportions. Both are needed by our body.

Soluble Fiber

Photo by Brenda Godinez / Unsplash

Soluble Fiber combines with water to form a viscous, gel-like consistency that helps food pass through the intestines and also has a positive effect on several parameters in the body.

Blood sugar level

Soluble fiber slows down the absorption of macronutrients from food, especially sugars. In doing so, it helps control blood glucose levels, which is important for people with insulin resistance, type 2 diabetes, or a predisposition to diabetes.

Blood cholesterol levels

Soluble fiber blocks and lowers total dietary cholesterol, including low-density lipoprotein. It helps with heart diseases and reduces the risk of their development.

Bile acids

The body uses cholesterol to produce bile acids, which help break down fats and collect metabolic waste. So that bile does not accumulate in the body, soluble fiber blocks it and removes it with the stool.

Appetite and weight

Soluble fiber increases satiety and satisfies hunger for a long time.

Studies show weight loss and improvement in body mass index in overweight and obese patients.

Gut microbiota

Soluble fiber is considered a prebiotic – the main food source for beneficial gut bacteria. They, in turn, break it down and produce short-chain fatty acids.

Microbiota test Atlas will tell you about the ability of the microbiota to break down different types of fiber. You will receive nutritional advice that will help you consume enough fiber for a healthy microbiota.

Insoluble fiber

Insoluble fiber is an enzyme-resistant fiber that passes through the body almost unchanged. They help shape feces and nourish intestinal bacteria .

Photo by Tom Hermans / Unsplash

Insoluble fiber stimulates the intestinal wall to secrete mucus, mucin, and fluid. The fibers absorb water to form stool, and the extra mucus helps move it through the intestines and out of the body.

How Fiber Supports a Healthy Microbiota

Getting the right amount of fiber in your diet improves multiple health outcomes through its effects on beneficial gut bacteria.

The effect of dietary fiber on strengthens the immune system, bowel regularity and reduces appetite clinically proven. For example, the fiber inulin promotes the absorption of minerals.

Fiber helps regulate sugar and cholesterol levels in the blood. This reduces the risk of type 2 diabetes and cardiovascular disease.

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In addition, the interaction of fiber and microbes helps control and reduce chronic inflammation, which is associated with many common diseases.

Table listing fiber-rich foods and their health effects

Fiber intake reduces overall mortality and deaths due to cardiovascular problems by 15-30%.

Is a source for the synthesis of butyric acid

Butyric acid or butyrate is a short-chain fatty acid that protects the intestines from inflammation and maintains the integrity of its walls.

Intestinal bacteria produce butyrate during the fermentation of dietary fiber.

These bacteria include Faecalibacterium prausnitzii, Roseburia, Eubacterium and some others. With a lack of fiber, the production of butyric acid is disrupted, which leads to a weakened immune system and increases the risk of inflammation.

Butyrate-producing bacteria feed on fiber types such as arabinoxylan, inulin, pectin, 𝛃-glucan, polydextrose .

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These fibers are found in barley, oats, chicory, Jerusalem artichoke, onions, garlic, rye, apples, citrus fruits, berries, whole grains, bran, mushrooms .

Feeds gut bacteria

Prebiotics are types of fiber that, when ingested, feed bacteria and stimulate their growth.

These types of fiber include:

• beta-glucans,
• galacto-, fructo-, xylo- and arabino-oligosaccharides,
• isomaltose,
• lactulose,
• oligofructose,
• inulin,
• resistant starch.

All of them are contained in herbal products .

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Clinical studies show that bacteria, like humans, are very picky eaters. Some prefer fiber from legumes, while others prefer fiber from broccoli or oatmeal.

As you can see, we really are what we eat. Did you know that genetic tests even exist for gut bacteria?

Microbiota Test Atlas analyzes bacterial DNA from your stool sample to assess the health of your gut microbiota. You can find out which bacteria inhabit your gut, how they break down fiber, and how they protect you from disease.

Personalized nutritional advice to help you adjust your diet to balance bacteria and improve digestion.

With the Atlas Health app, you will always have access to test status and results, as well as the list of Top 10 products for microbiota, which is updated every week, and a smart food diary.

Nourishes Probiotic Bacteria

Beneficial bacteria maintain intestinal acidity, protect against inflammation and pathogens, boost immunity, and even reduce stress levels.

e.g. probiotic bacteria Bifidobacterium produce short chain acids acetate and lactate . These, in turn, are used by bacteria of the species Firmicutes to produce butyric acid butyrate .

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Members of the community like Akkermansia have other useful qualities. They are present in the intestines of normal weight people and help control gaining and maintaining a healthy body weight.

The more dietary fiber from different sources in your diet, the more beneficial bacteria in your gut.

How to get more fiber in your diet

The British Association for Nutrition, Lifestyle and Medicine recommends using the rainbow principle: Eat 9 every day0003 five servings of vegetables and two fruits , each of which must match one of the colors of the rainbow.

It would seem that all that is required is to consume at least 30 grams of fiber from natural products. However, fiber should be added gradually .

Finding the right balance can be difficult at first: many people make the mistake of eating too many leafy vegetables and fruits. However, they forget about the importance of foods such as grains and legumes, which are responsible for the feeling of satiety.

Increased dietary fiber often causes side effects such as bloating, gas and abdominal pain.

Fill up your diet with fiber-rich foods with our Meal Builder:

🥘 Meal base (select one or more)

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Whole grains : wheat, rye, barley, oats, quinoa, buckwheat (this can be both grains and flour)
Legumes : beans, lentils, chickpeas
Starch : potatoes (cooked and chilled), green bananas, brown rice

🥬 Additional sources of fiber

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Vegetables : raw, fried, boiled, stewed, steamed, dried
Fruit : preferably fresh, sometimes dried. Best for breakfast or dessert
Greens : fresh, dried
Mushrooms : don’t forget them

🥑 Fats

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Olive oil : keep it in moderation
Avocado : delicious and rich in fiber, also in moderation
9000 3 Greek yogurt : probiotic, great for breakfast or as a dressing

🍋 Condiments and dressings

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Seeds and nuts : prefer raw, they will add a crunchy texture to the dish 9 0067 Citrus fruits : their juice is good as a dressing
Herbs : rich taste
Spices : depending on the mood
Pepper : black, red, mixed, dried or fresh
9000 3 Salt : don’t oversalt
Nutritional yeast : add cheesy flavor and aroma. Best for ready meals

🥚 Proteins

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Red meat, seafood and oily fish : no more than once a week each
White meat and eggs : in moderation
Vegetable protein : legumes, tofu

For more information on which foods contain fiber, see this article on the Atlas blog.