What is Dietary Fiber?

Dietary fiber is a nutrient that is important for health, digestion, and disease prevention. It is a component of the total carbohydrates, which also includes sugars and starches.

Dietary fiber consists of soluble and insoluble fiber. Soluble fiber contributes some calories due to its ability to dissolve in water and form a gelatinous substance that bacteria in the large intestine breaks down. Insoluble fiber does not provide calories since it’s not dissolved or absorbed by the body and remains mostly unchanged in the digestive tract. Both types of fiber are essential for health.

Fiber is present in whole grains, fruits, vegetables, seeds, nuts, and legumes. Fiber is also present in isolated or synthetic non-digestible carbohydrates.

Foods containing soluble fiber:

• oats and barley
• apples and oranges
• carrots and avocado
• chia and flaxseeds
• pinto beans

Foods containing insoluble fiber:

• whole wheat and quinoa
• pears and strawberries
• kale and potatoes
• almonds and sesame seeds
• lentils and black beans

Isolated or synthetic non-digestible carbohydrates that meet the FDA dietary fiber definition (see next section for details):

• beta-glucan soluble fiber
• psyllium husk
• cellulose
• guar gum
• pectin
• locust bean gum
• hydroxypropyl methylcellulose
• inulin and inulin-type fructans
• polydextrose
• resistant maltodextrin (Fibersol®-2)
• wheat dextrin (Benefiber®)
• soybean fiber (if criteria met)
• xylan
• xanthan gum

What is the FDA’s definition of Dietary Fiber?

Naturally occurring fibers that are “intrinsic and intact” in plants, and added isolated or synthetic non-digestible soluble and insoluble carbohydrates that FDA has determined to have beneficial physiological effects to human health. These effects include lowering blood glucose and blood cholesterol, reducing calorie intake, and increasing the frequency of bowel movements.

Dietary Fiber on the Nutrition Facts panel

Dietary fiber is a nutrient that’s mandatory to list on Nutrition Facts panels (NFP). Ingredients that do not meet the FDA definition of dietary fiber cannot contribute to the fiber total on the NFP.

Dietary fiber rounding rules per serving on an NFP:

Dietary Fiber Claims

The Daily Value (DV) for dietary fiber is 28 grams based on a 2,000-calorie daily diet. A “good source of fiber” claim can be made if the food provides 10-19% of the DV for dietary fiber (2.8g-5.5g). A “high” or “excellent source of fiber” claim can be made if the food provides 20% or more of the DV for dietary fiber (>5.5g).

For further information, please refer to the FDA Questions and Answers on Dietary Fiber.