Other tracked
Fiber
Gut · satiety
Soluble + insoluble; gut microbiome, glycemic control.
What Fiber does
Dietary fiber refers to plant carbohydrates that human enzymes can't digest — they reach the colon largely intact, where some are fermented by gut bacteria into short-chain fatty acids (butyrate, propionate, acetate) and others provide bulk and water retention. Soluble fibers (oats, beans, psyllium) lower LDL cholesterol and slow glucose absorption; insoluble fibers (whole grains, vegetables, nuts) speed transit and add stool bulk. The American average is ~16 g/day against the 28 g DV; the Adventist Health Study and others associate higher fiber intakes with lower all-cause mortality.
Food sources of Fiber
Approximate Fiber content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.
| Food | Serving | Fiber |
|---|---|---|
| Black beans (cooked) | 1/2 cup | 7.5 g |
| Lentils (cooked) | 1/2 cup | 8 g |
| Avocado | 1 medium | 10 g |
| Raspberries | 1 cup | 8 g |
| Whole-wheat pasta (cooked) | 1 cup | 6 g |
| Chia seeds | 1 tbsp | 5 g |
Signs of Fiber deficiency
- ●Constipation, hard stools, hemorrhoids
- ●Higher LDL cholesterol on average than equivalent diets with adequate fiber
- ●Worse glycemic excursions postprandially
- ●Gut microbiome diversity reduction in long-term low-fiber diets
Who needs more Fiber
Groups and situations where Fiber requirements rise or status commonly runs low:
- ●Most US and Western adults — average intake is well below the DV
- ●Constipation, diverticular disease, IBS-C
- ●Hyperlipidemia (soluble fiber lowers LDL ~5–10% at therapeutic doses)
- ●Type 2 diabetes — improved postprandial glucose with each meal
How Fiber appears on labels
Supplement labels list Fiber under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your Fiber intake:
- fiber
- dietary fiber
- soluble fiber
- psyllium
- inulin
Best supplements for Fiber
Top-scoring supplements in our catalog that list Fiber on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Deep dive
For mechanism of action, dosing protocols, evidence grade, and interaction warnings on Fiber, see the full encyclopedia entry:
Apple Pectin encyclopedia entry →Research on Fiber
Peer-reviewed studies in our research database that reference Fiber. Each entry links to a detailed methodology review.
Frequently asked questions
What is the daily target for Fiber?
What foods are highest in Fiber?
What is the best form of Fiber to supplement?
What are the signs of Fiber deficiency?
Who is most at risk for low Fiber?
Related other tracked
Track your full intake
Formulate's free web app aggregates Fiber (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.
Track your intake free →Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.