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Fiber

Fiber

Fiber, or dietary fiber, is the part of plant foods the small intestine cannot digest. It comes in soluble and insoluble types, and gut bacteria ferment much of it.

Also listed as Dietary Fiber

CardiovascularGut HealthWeight Management

What does fiber look like on a plate?

The DGE food table offers these everyday examples. The amounts refer to the stated portions, so cooked and dry weights should not be interchanged. 1

Oats

5.8 g60 gA portion for breakfast. 1

Lentils, canned and cooked

5.8 g125 gThe table uses ready-to-eat lentils. 1

Pear

3.9 g140 gOne of the fruit examples in the table. 1

Almonds

2.9 g25 gA small portion of nuts. 1

Whole-grain pasta, cooked

6.4 g125 gThe weight is after cooking. 1

How much fiber is the daily reference?

The German Nutrition Society gives a guideline of at least 30 g daily for adults, including during pregnancy and breastfeeding. This is total fiber across the diet, not a 30 g supplement dose. 2

Sources