Fiber is everywhere you look these days—from cereal commercials to daytime talk shows. Studies by the American Dietetic Association show that most of us aren’t getting enough. But the media’s fiber overload has Americans wondering how much fiber they truly need and where they should be getting it from.

Read on as Jennifer Crowley, nutrition manager and registered dietitian at Shore Memorial, answers five of the most common questions about fiber.

What is fiber?
Fiber is the indigestible portion of plant foods, including fruits, vegetables and grains. It is best known for its therapeutic effect in the intestines, but it also plays a role in glucose control and weight reduction. Some studies even show that it is helpful in preventing certain cancers.

Is all Fiber the same?
There are two types of fiber: soluble and insoluble.

“Soluble fibers are somewhat dissolvable in water and have a gel-like texture,” says Crowley. “They attract water during digestion, help lower total and LDL cholesterol and regulate blood sugar.”

Insoluble fibers, meanwhile, remain in the intestinal tract and help speed up the passage of food.

How much fiber do I need?
The recommended fiber intake for adults is 25 to 35 grams per day. The recommended intake for children varies. To determine how much fiber your child needs, take his or her age and add five
grams to that.

What are the best ways to get fiber?
The supermarket shelves are filled with products chock-full of extra fiber, from drink supplements to cereals. But when in doubt, go natural.

“The American Dietetic Association recommends a certain amount of fruits and vegetables for each person,” Crowley says. “If you follow those recommendations, that daily intake should give
you enough fiber.”

Foods with “added fiber,” such as granola bars or beverages, may help give your daily intake a boost, but be aware that they may also add unwanted calories and sugar.

Is there such a thing as too much fiber?
While it is important to make sure you are getting enough fiber, there is such a thing as too much. If you increase your fiber intake too quickly, it can lead to unpleasant side effects such as diarrhea, gas and bloating.

“The best way to add fiber to your diet is to gradually increase the fiber intake on a consistent basis,” Crowley says. “This gives the body time to adapt.”

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