Kaloretta

Fiber: What It Does and How Much You Need

dietary fiber, roughage

Fiber feeds the good bacteria in your gut, keeps you feeling full, and helps control blood sugar and cholesterol. Find it in whole grains, legumes, seeds, vegetables, and fruits.

Daily value

38 gmen25 gwomen

About 14 g per 1,000 kcal eaten.

Why it matters

Soluble fiber (found in oats, legumes, and apples) forms a gel that slows sugar absorption and helps lower cholesterol. Insoluble fiber (in bran, whole grains, and vegetable skins) adds bulk to stool and keeps things moving.

Dietary fiber feeds your gut microbiome. It promotes lasting fullness, which can help prevent overeating.

How to meet the daily target

  • Swap white bread and white rice for whole-grain versions.
  • Add legumes to soups and salads, and include vegetables at every meal.
  • Increase fiber gradually and drink plenty of water — otherwise you may feel bloated or uncomfortable.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.