Fiber 101

fiber-101

When you hear the words ‘dietary fiber’ you might think of dense, flavorless foods, or the kinds of foods you *have* to eat, not the ones you want to eat. But you might be surprised to know that some of your favorite, flavorful [foods are high in fiber.](https://www.metamucil.com/en-us/articles/fiber-101/high-fiber-foods "foods are high in fiber.") It’s the fiber in those foods that gives them some of their deliciously satisfying qualities. 

So, what is fiber, exactly? __Dietary fiber is a non-digestible part of plant foods.__ And while you can’t digest fiber, it provides an abundance of culinary and health benefits that make it an indispensable [part of a healthy lifestyle.](https://www.metamucil.com/en-us/articles/fiber-supplements/benefits-of-fiber-supplements "part of a healthy lifestyle.") Find out how to get more fiber in your diet, so you can reach the daily recommended amount.

Check if you’re getting 28g of fiber daily and explore 15 simple ways, including Metamucil, to boost fiber intake.

A bottle of Metamucil 4-in-1 fiber with real sugar powder, a spoon and a glass of juice placed on a serving tray and napkin.

How to Get More Fiber in Your Everyday Diet

If you’re working on managing your weight, you’re probably trying to eat more low-calorie foods in your diet. Calories are a measurement for the energy in food, and your body has a constant demand for energy. Here are some great energy foods to add to your diet to get more of the natural energy you need.

Add fiber-rich foods to your diet for lasting energy and better digestion with simple, practical tips for a healthier lifestyle.

A jar of carrot juice placed in between cut pieces of lemon, ginger, a bunch of carrots and lettuce on a wooden table.

4 Energy Boosting Foods You Should Be Eating ALP image

4 Energy Boosting Foods You Should Be Eating 

Fiber plays a role to help your gut move and remove the waste in your [digestive system](/en-us/articles/constipation/how-often-should-you-poop). You can get good sources of fiber from the foods you already eat, like fruits, vegetables, legumes, and whole grains, as well as supplements. Fiber doesn’t just work to keep you regular – there are some fibers, like psyllium, that can give you additional important health benefits. 

Keep reading to learn information about high fiber foods, [fiber supplements](/en-us/products), [types of fiber](/en-us/articles/fiber-101/which-dietary-fiber-supplement-is-best-for-me-and-my-diet), and daily recommended fiber intake. 

Discover top high-fiber foods to improve digestion and regularity with easy tips to boost daily fiber intake.

Broccoli, peas, carrots, chickpeas. Lentils, buckwheat, peanuts and dries apricots places on a white wooden table.

High Fiber Foods

High-Fiber Foods to Up Your Daily Fiber Intake

90 percent of Americans don’t get enough fiber in their diet<sup>1</sup>. Getting enough dietary fiber is important to maintain your digestive wellness, but it can be difficult to eat the daily recommended amount of high-quality, [fiber-rich foods](/en-us/articles/fiber-101/high-fiber-foods). On average, it takes about 7 apples, 14 large carrots, 14 bananas or 15 cups of broccoli to reach the recommended amount of fiber Americans from 18 to 50 years old should consume each day.

[Dietary fiber supplements](/en-us/products) are a fast and easy way to increase fiber without significantly increasing calories, carbs, or sugar. So, if you feel that you’re not getting enough fiber in your diet, read on to learn why you should be taking fiber supplements, and which supplement you should be taking. 

Discover why fiber is essential for gut health, daily fiber needs, top sources, and how Metamucil supports regularity.

An opened bottle laying down on a table and spilled capsules around.

Which Dietary Fiber Supplement is Best for Me and My Diet primary image ALP

Which Dietary Fiber Supplement Is Best for Me and My Diet?

Decades-long research has shown that high-fiber diets offer a multitude of health benefits. Although fiber or roughage is best known for promoting regularity and digestive health, it provides many other health benefits, such as maintaining healthy blood sugar levels and [supporting heart health](https://www.metamucil.com/en-us/articles/psyllium-fiber/how-the-psyllium-fiber-in-metamucil-can-help-lower-cholesterol "supporting heart health"), depending on the type of fiber you eat. But how much fiber do you need per day for optimum health? 

Keep reading to discover the daily recommended fiber intake, how to know if you are getting enough fiber each day, and ways to get more fiber in your diet. 

Find out your daily fiber requirements and how to increase intake with fiber-rich foods and Metamucil supplements.

Range of Metamucil products premium, bled, fiber+collagen, 4-in-1 fiber powders, fiber+vitamins, fiber and kids gummies and apple crisp, chocolate and cinnamon spice thins placed on a table.

How Much Fiber Do You Need

How Much Fiber Per Day Should You Eat?

There are two types of dietary fiber that many are familiar with—soluble and insoluble fiber. Soluble fiber is conveniently named for its ability to dissolve in water. Insoluble fiber does not dissolve in water. Not all types of dietary fiber are created equally. When considering dietary fiber, it’s important to understand how each works in the body to get the health benefits you want out of your fiber intake.

Even further, there are different types and amounts of soluble fiber found in many plant-based foods, each with different health benefits. Some soluble fibers form a thick gel when they absorb water, while others do not have any impact when mixed with water.1 Plus, the good bacteria in your digestive tract can digest some forms of soluble fiber. These characteristics give soluble fiber several important health benefits. 

So how does one get soluble [fiber into their diet](https://www.metamucil.com/en-us/articles/fiber-101/high-fiber-foods), you ask? Soluble fiber is in some foods and __dietary fiber supplements like [Metamucil’s psyllium fiber supplements](https://www.metamucil.com/en-us/products/fiber-powders)__. Keep reading to find out how you can get more soluble fiber into your diet.


Discover the benefits of soluble fiber for heart and gut health and learn easy ways to add fiber-rich foods to your diet.

What is Soluble Fiber and Where Can I Find It?

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Digestive Wellness

Learn why fiber matters for gut health from daily fiber needs, sources, to how Metamucil supports regularity.