Dietary Fiber
Supports digestion, blood sugar and heart health.
What is Dietary Fiber?
Dietary fiber is the part of plant foods your body cannot digest. It passes through the gut largely intact, adding bulk and feeding beneficial gut bacteria. Fiber comes in two forms — soluble (which forms a gel and slows digestion) and insoluble (which adds bulk and speeds transit).
Health benefits of Dietary Fiber
- Promotes regularity and healthy digestion
- Helps lower LDL cholesterol and supports heart health
- Slows sugar absorption, helping steady blood-glucose levels
- Increases fullness, which can help with weight control
Top food sources of Dietary Fiber
See full rankingWhole grains, legumes, vegetables, fruit, nuts and seeds are the leading sources. Values shown per 100 g.
Corn bran, crude
79.0 g 282% DV
Fungi, Cloud ears, dried
70.1 g 250% DV
Spices, cinnamon, ground
53.1 g 190% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER
50.0 g 179% DV
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal
46.7 g 167% DV
Spices, savory, ground
45.7 g 163% DV
Pinon Nuts, roasted (Navajo)
43.4 g 155% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS
43.0 g 154% DV
Wheat bran, crude
42.8 g 153% DV
Spices, rosemary, dried
42.6 g 152% DV
Spices, oregano, dried
42.5 g 152% DV
Spices, coriander seed
41.9 g 150% DV
How much Dietary Fiber do you need?
The FDA Daily Value is 28 g. Most adults fall well short, averaging around 15 g, so increasing whole-plant foods is a common recommendation.
Dietary Fiber deficiency
Too little fiber is linked to constipation and is associated with a higher risk of heart disease and type 2 diabetes over time.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
What does Dietary Fiber do?
Dietary fiber is the part of plant foods your body cannot digest. It passes through the gut largely intact, adding bulk and feeding beneficial gut bacteria. Fiber comes in two forms — soluble (which forms a gel and slows digestion) and insoluble (which adds bulk and speeds transit).
How much Dietary Fiber do I need per day?
The FDA Daily Value is 28 g. Most adults fall well short, averaging around 15 g, so increasing whole-plant foods is a common recommendation.
Which foods are highest in Dietary Fiber?
Per 100 g, some of the richest sources are Corn bran, crude, Fungi, Cloud ears, dried, Spices, cinnamon, ground, Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER, Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal.
What happens if I don't get enough Dietary Fiber?
Too little fiber is linked to constipation and is associated with a higher risk of heart disease and type 2 diabetes over time.