S. H. Short , Ph.D.,Ed.D.,R.D. Prof of Nutrition, Syracuse University
FIBER Fiber is found ONLY IN PLANTS.
1. Definition Fiber is a combination of substances, some of which are
carbohydrates, and most of which are not digested by humans.
Dietary fibers are classified as water soluble or water insoluble.
• Water INSOLUBLE fiber (more likely to reduce
constipation) is in foods such as wheat bran cereals, wheat
products, brown rice, cooked lentils.
• Water SOLUBLE fiber (more likely to reduce blood
cholesterol) is in foods such as apples, bananas, citrus fruit,
• Some foods contain both types of fiber such as kidney beans,
navy beans, green beans, green peas.
2. DRI for fiber: males 1930 yrs old= 38 g. Females 1939 = 25.
Labeling Daily Value for fiber is 25 grams for a 2000 calorie diet.
Health organizations recommend anywhere from 20 35 grams /day.
Americans should not take fiber supplements, but should eat fruits,
vegetables, legumes, whole grain breads and cereals.
3. Beneficial effects of fiber
a. Promotes weight loss because high fiber foods are low calorie
and most fiber is not digested. However, hemicellulose can be
digested by bacteria in the intestine and yield products that