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Dietary fiber on a food label shows the amount of this beneficial plant component in one serving, measured in grams. Fiber is unique among carbohydrates because your body cannot digest or absorb it. Instead, it passes through your digestive system largely intact, providing numerous health benefits along the way.

There are two main types of fiber, though labels typically show just the total amount. Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract. It helps lower cholesterol levels and stabilize blood sugar by slowing the absorption of nutrients. Insoluble fiber doesn’t dissolve in water and adds bulk to stool, promoting regular bowel movements and preventing constipation.

Fiber offers multiple health benefits that make it worth seeking out in your food choices. It promotes digestive health by supporting beneficial gut bacteria and maintaining regular bowel function. It helps with weight management by increasing feelings of fullness without adding calories – when you eat high-fiber foods, you tend to feel satisfied with smaller portions and stay full longer between meals.

Additionally, fiber supports heart health by helping to lower cholesterol levels and may reduce the risk of heart disease. It also helps stabilize blood sugar levels, making it particularly beneficial for people with diabetes or those trying to avoid energy spikes and crashes.

Most adults should aim for 25-35g of fiber daily, but many people fall short of this target. Foods naturally high in fiber include whole grains, fruits, vegetables, legumes, nuts, and seeds. When reading labels, look for foods with at least 3g of fiber per serving to be considered a “good source” of fiber, or 5g or more to be an “excellent source.”

Increasing fiber intake should be done gradually to avoid digestive discomfort, and it’s important to drink plenty of water as fiber works best when adequately hydrated.