You may have seen dietary fiber on nutrition labels listed as soluble fiber or insoluble fiber. Which type is best? Both! Each has important health benefits, so eat a variety of these foods to get enough of both types of fiber. Dietary fiber is a complex carbohydrate found in vegetables, fruits, and whole grain foods.
Soluble fiber slows digestion and keeps you feeling fuller longer. Some types of soluble fiber may help lower “bad” cholesterol.
Insoluble fiber helps with d.
Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, heart disease, type 2 diabetes, and even colon cancer.
How Much Dietary Fiber Do I Need Each Day?
Adults should get 14 grams of dietary fiber for every 1,000 calories that consumed each day. If you need 2,000 calories each day, try to eat 28 grams of dietary fiber. Generally, children under 18 years require less. Using the "age plus five" rule will help you determine your child's needs. For example, a 5-year-old would need 10 grams daily (5 + 5 = 10), and a 10-year-old would need 15 grams (10 + 5 = 15).
To find out how many calories you need each day, visit choosemyplate.gov.