NUTRIENT GLOSSARY

MACRONUTRIENTS

VITAMINS

MINERALS

Fiber

Foods that provide fiber are fresh fruits and vegetables, whole-grain breads, and cereal grains.

What is Fiber?

The parts of plants that cannot be digested, namely complex carbohydrates.  Also known as bulk or roughage. Since fiber passes through the system and does not convert to fat in the body, diets high in fiber are good for weight loss.

Complex carbohydrates from plants are rich in starch and fiber. Examples of plants that provide complex carbohydrates (fiber) are fresh fruits and vegetables, whole-grain breads, and cereal grains. Simple carbohydrates, such as common table sugar, have no fiber.

What Fiber Does for You:

  • Promotes bowel regularity
  • Lowers cholesterol levels in the blood
  • Helps maintain normal blood sugar levels
  • Aids in weight maintenance (it requires more chewing and promotes hunger satisfaction by giving the stomach a sense of fullness)

What Happens When There is a Fiber Deficiency:

  • Constipation
  • Hemorrhoids
  • High blood sugar levels
  • High cholesterol levels

What Happens When Too Much Fiber is Consumed (50+ grams/day):

  • May cause an intestinal obstruction in some individuals. For most, however, this amount of fiber will actually benefit bowel health
  • Can cause a fluid imbalance, leading to dehydration
  • Excessive intake of nonfermentable fiber, typically in supplemental form, may lead to mineral deficiencies by reducing the absorption or increasing the excretion of minerals

How Much Fiber do You Need?

This table presents Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) recommended by the USDA to maintain a healthy diet.

  Dietary Fiber
(grams/day)
   
Infants  
0-6 mos ND
7-12 mos ND

Children		  
1-3 yrs 19*
4-8 yrs 25*

Males		  
9-13 yrs 31*
14-18 yrs 38*
19-50 yrs 38*
51+ yrs 30*

Females		  
9-13 yrs 26*
14-18 yrs 26*
19-50 yrs 25*
51+ yrs 21*

Pregnancy		  
14-50 yrs 28*

Lactation		  
14-50 yrs 29

 

NOTES:

  • * = Adequate Intake Levels
  • ND = Not determinable due to lack of data of adverse effects in this age group and concern with regard to lack of ability to handle excess amounts.

Best Plant Sources of Fiber:

SOURCES:

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