Nutrient Information: Fiber, total dietary
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Nutrient Information
| Nutrient Key Information | |||
| Nutrient Name: | Fiber, total dietary | ||
| Nutrient Category: | Carbohydrates and Sugar | ||
| Measuring Unit: | g | ||
| Nutrient Summary: | Dietary fiber is carbohydrate and lignin that are intrinsic and intact in plants and is not digested and absorbed in the small intestine. It can lower blood glucose and cholesterol levels, increase the frequency of bowel movements, and reduce calorie intake. | ||
| Nutrient Function: |
Dietary fibers from nature plant foods: • Soluble dietary fiber: dissolves in water and broken down by bacteria in the large intestine and provides some calories. The viscous fiber can help lower low-density lipoprotein (LDL or "bad") cholesterol levels in the blood by absorption of dietary fat and cholesterol. Also can slow the digestion of carbohydrates to help control the level of blood glucose. • Insoluble dietary fiber: does not dissolve in water and is not a source of calories. These poorly fermented fibers can improve the movement of food and waste through the digestive system and help promote bowel movements health and regularity. Both dietary fiber can make you feel full so that you will eat less, and also delay digestion and absorption of nutrients. Functional Fiber: isolated, extracted, or synthetic fibers that have beneficial physiological effects in humans. Prebiotic function: Fiber is a prebiotic which functions as the food to stimulate the growth and activity of gut bacteria "microbiota". Gut microbiota are essential to nutrient metabolism and regulation of the immune system. In summary, the benefits of fibers are: • Foods rich in soluble fibers (such as Oat bran) can lower blood cholesterol. • Assist normalizing blood lipid levels. • High-fiber foods (especially whole grains) can slow down blood glucose responses to foods (low Glycemic Index). • Insoluble fibers' cellulose can help bowel movements. • Some studies suggest that high-fiber diets can reduce the risks of colon and rectal cancers. |
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Food Sources
Soluble dietary fiber:
• Oats, oat bran, barley, nuts, seeds, beans, lentils, peas
• Some fruits: such as pears, figs, nectarines, apples
• Some vegetables: such as brussels sprouts, avocados, broccoli, carrots
• Legumes: such as young green peas, blackeye peas
Insoluble dietary fiber:
• Wheat bran, whole grains
• Some vegetables: such as cauliflower, green beans and potatoes
• Seeds and nuts: such as pumpkin seeds, almonds
• Oats, oat bran, barley, nuts, seeds, beans, lentils, peas
• Some fruits: such as pears, figs, nectarines, apples
• Some vegetables: such as brussels sprouts, avocados, broccoli, carrots
• Legumes: such as young green peas, blackeye peas
Insoluble dietary fiber:
• Wheat bran, whole grains
• Some vegetables: such as cauliflower, green beans and potatoes
• Seeds and nuts: such as pumpkin seeds, almonds
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Sample Foods High in: Fiber, total dietary |
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| Food Description | Nutrient Amount1 | Daily Value%2 | |
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Corn bran, crude
Category: Cereal Grains and Pasta
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79 g | 282.14% |
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Seeds, pumpkin and squash seeds, whole, roasted, without salt
Category: Nut and Seed Products
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18.4 g | 65.71% |
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Nuts, almonds, dry roasted, with salt added
Category: Nut and Seed Products
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11 g | 39.29% |
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Oats (Includes foods for USDA's Food Distribution Program)
Category: Cereal Grains and Pasta
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10.6 g | 37.86% |
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Avocados, raw, California
Category: Fruits and Fruit Juices
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6.8 g | 24.29% |
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Lotus root, raw
Category: Vegetables and Vegetable Products
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4.9 g | 17.50% |
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Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)
Category: Vegetables and Vegetable Products
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4.5 g | 16.07% |
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
2 Use FDA 2000 calorie diet as Daily Value reference
| Additional Nutrient Information | |
| Nutrient Summary | Dietary fiber is carbohydrate and lignin that are intrinsic and intact in plants and is not digested and absorbed in the small intestine. It can lower blood glucose and cholesterol levels, increase the frequency of bowel movements, and reduce calorie intake. |
| Deficiency Health Effects |
Fibers are not essential nutrients, so inadequate intakes do not result in biochemical or clinical symptoms of a deficiency. Lack of fibers may cause inadequate fecal bulk which impacts bowel movements. |
| Effects if Above Upper Limit |
No serious chronic adverse effects have been observed, though occasional adverse gastrointestinal symptoms are observed when consuming some of the isolated or synthetic fibers. No Upper Limit number was defined for Dietary Fiber or Functional Fiber. Foods that are rich in fiber may alter body's mineral metabolism, especially when phytate is present. Fibers may impact the absorption of a certain minerals, such as calcium, magnesium, iron, zinc. |
| External References |
Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • US FDA Website: Interactive Nutrition Facts Label - Dietary Fiber • Healthline.com: Soluble and Insoluble Fiber • Healthline.com: What Are Prebiotics? |
| Additional Information |
Types of grain processes: • Whole grains: contain the entire grain seeds. Nothing added during the processes. • Refined grains: remove bran and germ during the processes. As a result, some nutrients, such as dietary fiber, iron, and Vitamin B, are removed. • Enriched grains: is refined grains with added nutrients (such as iron, Vitamin B, thiamin, riboflavin, and niacin) lost during the grains refining process. However, dietary fiber cannot be replaced. |
| Daily Value Age Group | Recommended Daily Values | |
| Toddler 1 to 3 years old: | 19 g | |
| Child 4 to 8 years old: | 25 g | |
| Male 9 to 13 years old: | 31 g | |
| Male 14 to 18 years old: | 38 g | |
| Male 19 to 30 years old: | 38 g | |
| Male 31 to 50 years old: | 38 g | |
| Male 51 to 70 years old: | 30 g | |
| Male Senior 71 or older: | 30 g | |
| Female 9 to 13 years old: | 26 g | |
| Female 14 to 18 years old: | 26 g | |
| Female 19 to 30 years old: | 25 g | |
| Female 31 to 50 years old: | 25 g | |
| Female 51 to 70 years old: | 21 g | |
| Female Senior 71 or older: | 21 g | |
| Female Pregnancy (>18): | 28 g | |
| Female Lactation (>18): | 29 g | |
| FDA (Based on 2000 calorie daily diet): | 28 g |
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The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all |
| Disclaimer | The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice. |