Nutrient Information: Fiber, total dietary

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Nutrient Key Information
Nutrient Name:	Fiber, total dietary
Nutrient Category:	Carbohydrates and Sugar
Measuring Unit:	g
Nutrient Summary:	Dietary fiber is carbohydrate and lignin that are intrinsic and intact in plants and is not digested and absorbed in the small intestine. It can lower blood glucose and cholesterol levels, increase the frequency of bowel movements, and reduce calorie intake.
Nutrient Function:	Dietary fibers from nature plant foods: • Soluble dietary fiber: dissolves in water and broken down by bacteria in the large intestine and provides some calories. The viscous fiber can help lower low-density lipoprotein (LDL or "bad") cholesterol levels in the blood by absorption of dietary fat and cholesterol. Also can slow the digestion of carbohydrates to help control the level of blood glucose. • Insoluble dietary fiber: does not dissolve in water and is not a source of calories. These poorly fermented fibers can improve the movement of food and waste through the digestive system and help promote bowel movements health and regularity. Both dietary fiber can make you feel full so that you will eat less, and also delay digestion and absorption of nutrients. Functional Fiber: isolated, extracted, or synthetic fibers that have beneficial physiological effects in humans. Prebiotic function: Fiber is a prebiotic which functions as the food to stimulate the growth and activity of gut bacteria "microbiota". Gut microbiota are essential to nutrient metabolism and regulation of the immune system. In summary, the benefits of fibers are: • Foods rich in soluble fibers (such as Oat bran) can lower blood cholesterol. • Assist normalizing blood lipid levels. • High-fiber foods (especially whole grains) can slow down blood glucose responses to foods (low Glycemic Index). • Insoluble fibers' cellulose can help bowel movements. • Some studies suggest that high-fiber diets can reduce the risks of colon and rectal cancers.

Fiber, total dietary Interactions With Other Nutrients

Magnesium, Mg

High amount of insoluble dietary fiber decrease magnesium absorption

Consuming large amount of insoluble dietary fiber can interfere with the absorption of various minerals, including magnesium. This is due to the phytates in the fiber rich foods binding fiber with magnesium and forming insoluble complexes that the body cannot absorb efficiently.

The example foods containing phytates are: grains (such as whole wheat, oats, brown rice), beans (such as kidney, black, pinto, and navy beans), nuts and seeds (such as almonds, walnuts, cashews, sunflower seeds, pumpkin seeds), and potatoes.

To optimize magnesium absorption while maintaining a high-fiber diet, you can consider the following strategies: 1) Ensure a balanced intake of fiber without excessively high amounts that might hinder mineral absorption. 2) Soaking, fermenting, or sprouting grains, legumes, and seeds to reduce phytate levels and therefore enhance mineral bioavailability.

Food Sources

Soluble dietary fiber:
• Oats, oat bran, barley, nuts, seeds, beans, lentils, peas
• Some fruits: such as pears, figs, nectarines, apples
• Some vegetables: such as brussels sprouts, avocados, broccoli, carrots
• Legumes: such as young green peas, blackeye peas

Insoluble dietary fiber:
• Wheat bran, whole grains
• Some vegetables: such as cauliflower, green beans and potatoes
• Seeds and nuts: such as pumpkin seeds, almonds

Sample Foods High in: Fiber, total dietary View Additional Food Sources
	Food Description	Nutrient Amount¹	Daily Value%²
	Corn bran, crude Category: Cereal Grains and Pasta Similar foods: corn bran	79 g	282.14%
	Seeds, pumpkin and squash seeds, whole, roasted, without salt Category: Nut and Seed Products Similar foods: roasted pumpkin seed	18.4 g	65.71%
	Nuts, almonds, dry roasted, with salt added Category: Nut and Seed Products Similar foods: roasted almond	11 g	39.29%
	Oats (Includes foods for USDA's Food Distribution Program) Category: Cereal Grains and Pasta Similar foods: oat	10.6 g	37.86%
	Avocados, raw, California Category: Fruits and Fruit Juices Similar foods: avocado	6.8 g	24.29%
	Lotus root, raw Category: Vegetables and Vegetable Products Similar foods: lotus	4.9 g	17.50%
	Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) Category: Vegetables and Vegetable Products Similar foods: green pea	4.5 g	16.07%

¹ Nutrient amount is in 100 gram food
² Use FDA 2000 calorie diet as Daily Value reference

Additional Nutrient Information
Nutrient Summary	Dietary fiber is carbohydrate and lignin that are intrinsic and intact in plants and is not digested and absorbed in the small intestine. It can lower blood glucose and cholesterol levels, increase the frequency of bowel movements, and reduce calorie intake.
Deficiency Health Effects	Fibers are not essential nutrients, so inadequate intakes do not result in biochemical or clinical symptoms of a deficiency. Lack of fibers may cause inadequate fecal bulk which impacts bowel movements.
Effects if Above Upper Limit	No serious chronic adverse effects have been observed, though occasional adverse gastrointestinal symptoms are observed when consuming some of the isolated or synthetic fibers. No Upper Limit number was defined for Dietary Fiber or Functional Fiber. Foods that are rich in fiber may alter body's mineral metabolism, especially when phytate is present. Fibers may impact the absorption of a certain minerals, such as calcium, magnesium, iron, zinc.
External References	Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • US FDA Website: Interactive Nutrition Facts Label - Dietary Fiber • Healthline.com: Soluble and Insoluble Fiber • Healthline.com: What Are Prebiotics?
Additional Information	Types of grain processes: • Whole grains: contain the entire grain seeds. Nothing added during the processes. • Refined grains: remove bran and germ during the processes. As a result, some nutrients, such as dietary fiber, iron, and Vitamin B, are removed. • Enriched grains: is refined grains with added nutrients (such as iron, Vitamin B, thiamin, riboflavin, and niacin) lost during the grains refining process. However, dietary fiber cannot be replaced.

Daily Value Age Group	Recommended Daily Values
Toddler 1 to 3 years old:	19 g
Child 4 to 8 years old:	25 g
Male 9 to 13 years old:	31 g
Male 14 to 18 years old:	38 g
Male 19 to 30 years old:	38 g
Male 31 to 50 years old:	38 g
Male 51 to 70 years old:	30 g
Male Senior 71 or older:	30 g
Female 9 to 13 years old:	26 g
Female 14 to 18 years old:	26 g
Female 19 to 30 years old:	25 g
Female 31 to 50 years old:	25 g
Female 51 to 70 years old:	21 g
Female Senior 71 or older:	21 g
Female Pregnancy (>18):	28 g
Female Lactation (>18):	29 g
FDA (Based on 2000 calorie daily diet):	28 g

	The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
	Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer	The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.

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