Fill up with Fiber!

Types of Dietary Fiber

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.

Examples include:

  • Oatmeal
  • Oat bran
  • Nuts and seeds
  • Most fruits (e.g., strawberries, blueberries, pears, and apples)
  • Dry beans and peas


Insoluble fiber helps with d.

Examples include:

  • Whole wheat bread
  • Barley
  • Brown rice
  • Couscous
  • Bulgur or whole grain cereals
  • Wheat bran
  • Seeds
  • Most vegetables (broccoli, dark leafy greens, cauliflower, etc…)
  • Fruits

Health Benefits of Fiber

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.

 

latest news

  •  Lorain County Public Health (LCPH) works with partners around the region to make it safer and easier for people to be physically active. Active transportation - or human powered travel, like walking and biking - helps people meet daily physical activity recommendations.

  • Age-related changes, disabilities, and chronic health conditions may make it difficult to go grocery shopping, especially in rural locations and for people with a low income. The Coalition for Quality Aging (CQA), which works to improve the quality of aging for older adults in Lorain County, identified this barrier and worked to find solutions. CQA partners at Oberlin Community Services (OCS) proposed to test out a food delivery service for people in southern Lorain County who can’t get to the store due to disability or age-related challenges.

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