What, exactly, is fiber?

Fiber is what your mom used to call "roughage". Basically, it's the indigestible portion of all the plants that we eat - fruits, vegetables, grains, and beans - that help keep us regular. It's a lot more than just lettuce and spinach. A diet rich in fiber plays an important role in proper gastrointestinal function.

What does fiber do?

• Fiber helps promote regularity*
• Fiber is part of the USDA recommended diet
• Fiber aids in digestion*
• Fiber helps maintain a healthy diet
• Fiber helps relieve constipation*
• Fiber softens and loosens stool*
• Fiber helps improve bowel function*
• Fiber makes elimination more comfortable*
• Fiber helps support gastrointestinal health

How does fiber promote regularity?

Fiber creates softer, bulkier stools that are easy to pass by absorbing many times their weight in water. It promotes contractions that keep food moving through the intestine.

Remember to Drink Plenty of Water

To maximize the benefit of fiber in the diet, it is essential to drink plenty of water. Most experts recommend drinking eight 8-ounce glasses of water every day. Fiber can be extremely useful in helping to maintain regularity, however fiber in the absence of plenty of water can actually lead to constipation.

Adequate consumption of water is a vital part of overall health and wellness. Maintaining a proper balance of water and fiber in the diet will help you reach a higher level of wellness.

Types of Fiber

Soluble fiber:
Absorbs liquid in the colon, which helps soften stool for more comfortable elimination.
Examples: legumes, oats, rye, and barley, fruits such as plums and berries, vegetables such as broccoli, potatoes, sweet potatoes and onions.

Insoluble fiber:
Adds bulk to the stool and contributes to bowel regularity.
Examples: whole grain foods, bran, nuts and seeds, vegetables such as green beans, cauliflower, zucchini, and celery, the skins of some fruits, including tomatoes.

How much fiber does my child need? (for children 2+)

The American Academy of Pediatrics advises that parents use the following guidelines to determine the amount of fiber needed**:

Fiber Sources

Fiber is listed on food labels under total carbohydrates. Here is a list of the fiber content of common foods**:

* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

** Adapted from: Kleinman RE, editor. Pediatric Nutrition Handbook, 6th ed. Elk Grove Village (IL): American Academy of Pediatrics; 2009