Fiber
Fiber is abundant in vegetables and whole grains and commonly under-consumed. Used to top up intake conveniently.
What it is
A group of hard-to-digest carbohydrates.
Role in the body
Relates to regularity, satiety and gut health.
Why people consider it
Considered by those low on vegetables and whole grains.
Food sources
- Vegetables
- Whole grains
- Legumes
- Fruit
Typical labeled usage
Start small with plenty of water.
Recommended amount
Common range5–10 g / day (added)
1–2× / dayWith plenty of water
Amounts are common educational ranges based on public reference values and product labels — not individual medical advice. If you have a condition, take medication, or are pregnant or breastfeeding, consult a physician or pharmacist.
When people take it
With meals.
Evidence summary
Fiber is recommended as part of a healthy diet
Established evidenceIts role within a healthy diet is well established.
Who should exercise caution
Who should exercise caution
- Increasing too fast can cause bloating
Potential medication interactions
- May affect the timing of medication absorption
Possible side effects
- Bloating
- Gas
Products & brands
Related articles & packs
Monthly packs
References
- Dietary Reference Intakes for Japanese (2020) — Ministry of Health, Labour and Welfare (Japan)