Bowel health
Introduction to fiber
What fiber is, why it matters, and where to find it.
Fiber overview
Dietary fiber is the part of plants that cannot be digested. There are two kinds: insoluble and soluble. Insoluble fiber adds bulk to keep food moving through the digestive system. Soluble fiber holds water, which softens the stool for easy bowel movements. Fiber is an important part of your diet even though it passes through your body undigested and has no nutritional value. A high-fiber diet can:
- Promote regular bowel movements
- Treat diverticular disease (inflammation of part of the intestine) and irritable bowel syndrome (abdominal pain, diarrhea, and constipation that come and go)
- Improve hemorrhoids, constipation, and fecal incontinence
You should have at least 14 grams of fiber for every 1,000 calories you eat each day. Read the label on every food package to see how much fiber a serving provides. Foods with more than 20 percent of the daily value of fiber per serving are considered high in fiber.
Without enough fiber in your diet, you may suffer from constipation and small, hard, dry bowel movements.
Sources of fiber
Breads, cereals, and pasta made with whole grain flour, and brown rice, are high-fiber foods. Many breakfast cereals list the bran or fiber content, so it is easy to know which are high in fiber. All fruits and vegetables also contain fiber. Dried beans, leafy vegetables, peas, raisins, prunes, apples, and citrus fruits are especially good sources.
See also Types of fiber and Adding fiber to your diet.
This handout is for education and does not replace advice from your own healthcare provider.