Get to know
Fiber

Fiber can help keep you regular, but most people don't get enough of it. Learn about the types of fiber, where Fiber One™ fiber comes from, plus some fiber tips.

2 Types of Fiber

Dietary fiber comes from the parts of plants your body can't digest. There are two main types that can provide health benefits as part of your daily diet, and some Fiber One products can help you get more of both.

Foods with Soluble Fiber

  • Apples
  • Citrus Fruits
  • Whole Grain Oats
  • Brussels Sprouts
  • Mangoes
  • Flax Seeds

This kind of fiber soaks up water in your system and is important for digestion.

Foods with Insoluble Fiber

  • Spinach, Kale
  • Whole Grains
  • Bell Peppers
  • Whole Grain Wheat
  • Onions, Garlic
  • Beans, Lentils
  • Popcorn

On the other hand, insoluble fiber doesn't dissolve in water.

Insoluble fibers add bulk to foods which helps it move through your digestive system

At the start, that means it helps you feel full (hello, hunger pangs!). And later, it helps keep you regular and comfortable (phew!).

Where Fiber One gets its Fiber

Most of the fiber in Fiber One™ treats comes from chicory root. In addition to insoluble fibers, chicory root is chock full of inulin, a soluble fiber that's extracted with water. Many of our products add in even more fiber from bran and hearty oats.

6 Ways to Find
more Fiber

Eat Whole

The more you eat of a fruit or veggie, the more fiber you'll find. So keep the skins on. And instead of drinking fruit juice, eat your fruit whole.

  • 1 MEDIUM APPLE = 3g fiber
  • 1 MEDIUM BAKED POTATO WITH SKIN = 4g fiber

Become a Bran Fan

Look for these keywords on product packages and labels: bran, whole grain, and whole wheat.

  • ½ CUP FIBER ONE™ ORIGINAL CEREAL = 14g fiber

Beans are Fiber Powerhouses

Kidney or pinto beans, lentils, and black-eyed peas can make delicious, fiber-packed side dishes for just about any meal.

  • ½ cup canned red kidney beans = 8g fiber

Upgrade Your Favorites

Switch to brown rice, whole-wheat pasta, whole grain flours, and whole grain crackers instead of the regular white versions.

  • 1 CUP BROWN RICE = 3g fiber

Mix in Nut & Berries

Almonds, sunflowers seeds, and soy nuts are amazing with salads, snacks and desserts. Add raspberries, blackberries or boysenberries to your morning cereal!

  • 1 OZ ROASTED ALMONDS = 3g fiber
  • ½ CUP FRESH RASPBERRIES = 4g fiber

Snack with Fiber

Instead of potato chips, go for equally easy snacks like low-fat popcorn, whole-grain pretzels, or even whole-wheat pita triangles.

  • 3 CUPS POPCORN = 4g fiber

More Fiber Tips...

  • How much Fiber per day?

    To get the health benefits of fiber, the 2015-2020 Dietary Guidelines recommend that Americans get more in their diet. For adults, that means getting at least 28 grams of fiber. Most of us only average about 16!

  • Adding Fiber to Your Diet

    Water, water, water: add more fiber gradually, and let your body adjust. The more fiber you eat, the more a few extra glasses of water will help keep you comfortable. Eight 8-oz. glasses throughout the day is a good goal.

To get the health benefits of fiber, the 2015-2020 Dietary Guidelines recommend that Americans get more in their diet. For adults, that means getting at least 28 grams of fiber. Most of us only average about 16!

Water, water, water: add more fiber gradually, and let your body adjust. The more fiber you eat, the more a few extra glasses of water will help keep you comfortable. Eight 8-oz. glasses throughout the day is a good goal.

Source: USDA National Nutrient Database for Standard Reference, Release 17
NHANES 2013-2014

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