The average adult gets only 10-12 grams of fiber in their diet. This is largely due to our increasing intake of processed grains (white rice, white pasta and white bread), as well as an inadequate intake of fruits, vegetables and legumes. The National Cancer Institute recommends 25-35 grams of dietary fiber per day, or 12-13 grams per 1000 calories. Fiber is an important part of a healthy diet, as it has been shown to have numerous health benefits:

-Promotes regular bowel movements
-Reduces risk of colon cancer
-Lowers blood cholesterol by transporting bile acids out of the body
-Improves blood sugar control by delaying gastric emptying and reducing glucose absorption
-Helps with weight loss by filling the stomach and providing a sense of satiety


Fiber is the part of plant cells that humans cannot digest. There are two types of fiber, soluble and insoluble. Soluble fibers affect the digestive tract by holding onto water and forming gels. They also act as substrates for fermentation by colonic bacteria, which supports integrity of the intestinal tract and immune function. Good sources of soluble fiber include fruits, vegetables, oat bran, barley, guar gums and legumes (beans, peas and lentils). Insoluble Fiber lends structure to plant cells and is found primarily in the bran layer of cereal grains (rice, wheat, etc.) and in skins and seeds of fruits. Good sources of insoluble fiber include wheat/whole wheat flour, bran, other whole grains, vegetables, and fruits with edible seeds and skins (strawberries, apples, etc).

Remember that fiber is lost when food is processed, such as by milling or removing bran from grain, peeling skins off of fruits, pureeing vegetables, and juicing fruits. Here are a few tips to ensure adequate intake of fiber:

1)Try a high fiber cereal for breakfast, such as Fiber-One, All Bran or Bran Flakes. Just 1 oz of All Bran contains 10grams of fiber.

2)Instead of orange juice, reach for a fresh orange or other fresh fruit. One medium orange contains 3-4 grams of fiber. Other high fiber fruits include apple, pear, kiwi, and banana.

3)Choose brown rice instead of white rice. Brown rice has 4 grams of fiber per cup, compared to only 1 gram of fiber per cup of white rice.

4)Eating the skin on your potato, which will increase your fiber intake by 3 grams.

5)Include beans in your lunch or dinner. Add garbanzo beans to your salad. Toss kidney beans or lima beans into your vegetable medley. Fill a whole wheat tortilla with pinto beans, low fat cheese and salsa. Try a hearty bean chili or lentil soup for dinner. The variety of beans and lentils available seems endless and they provide up to 5 grams of fiber per ½ cup serving.

Author: Kelli Hairston, RD, LD

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