Dietary Fiber
食物繊維
Recommended daily intake: 21 g
A component of food that resists digestion by human enzymes. It comes in soluble and insoluble forms and plays an important role in supporting gut health and helping regulate blood sugar and cholesterol levels.
Key benefits and functions
- Supports a healthy gut environment
- Helps slow the rise in blood sugar after meals
- Helps lower cholesterol levels
- Promotes regular bowel movements
- Helps sustain feelings of fullness
- May help lower the risk of colorectal cancer
Risks of deficiency
- Constipation
- Disruption of gut health
- Blood sugar spikes
- Elevated cholesterol
- Increased risk of colorectal cancer
Risks of excessive intake
- Bloating
- Gas
- Reduced mineral absorption (when consumed in excess)
Find Dietary Fiber supplements
Check trusted-brand Dietary Fiber supplements on Amazon
Top 10 foods richest in Dietary Fiber
Ranked by Dietary Fiber per typical serving (compared by how much you actually eat)
All-Bran cereal
Grains11.2g/ per serving（40g）
White kidney beans (boiled)
Beans & Pulses10.6g/ per serving（80g）
Burdock root (raw)
Vegetables8.55g/ per serving（150g）
Lentil (boiled)
Beans & Pulses7.52g/ per serving（80g）
Houtou (Yamanashi flat noodle soup)
Grains7.5g/ per serving（500g）
Chili con carne
Meat7g/ per serving（200g）
Chickpea (boiled)
Beans & Pulses6.96g/ per serving（60g）
Fish and chips
Seafood6g/ per serving（300g）
Okara (soybean pulp)
Beans & Pulses5.75g/ per serving（50g）
Tempeh
Beans & Pulses5.6g/ per serving（80g）
Related research (PubMed)
This is the number of search results on PubMed. The content and conclusions of individual papers vary, and the count itself does not demonstrate any effect.
This information is not medical advice. Disclaimer
See deeper research analysis
With Premium, AI summarizes the papers and tracks research trends for 食物繊維.