Facts about Fiber

1. 07

   Whole grains like oats and barley can contain 5-8 grams of fiber per cooked cup, making them among the most fiber-dense commonly consumed foods available.

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2. 06

   During a 2016 study published in Nature Microbiology, researchers found that fiber consumption directly increased the diversity of gut microbiota by up to 40 percent within two weeks.

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3. 05

   Eating just 30 grams of daily fiber can reduce the risk of heart disease by approximately 20 percent according to a 2019 meta-analysis of 225 studies.

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4. 04

   Resistant starch, found in cooled cooked potatoes and unripe bananas, reaches the colon largely undigested and feeds beneficial bacteria similar to traditional dietary fiber.

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5. 03

   Insoluble fiber in wheat bran and vegetables adds bulk to stool and reduces colon transit time by approximately 30 percent, helping prevent constipation and colorectal disease.

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6. 02

   Soluble fiber in oats and beans forms a gel-like substance that slows digestion and can lower LDL cholesterol by up to 15 percent when consumed daily.

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7. 01

   The average American consumes only 15 grams of dietary fiber daily, roughly half the recommended 25-38 grams per day.

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