Know Your 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.

soluble fiber

This kind of fiber soaks up water in your system and is important for digestion. Some soluble fibers act as food for the friendly bacteria that live there. Certain soluble fibers even work to help lower your "bad cholesterol" (LDL), which is great for your heart!

of fiber

insoluble fiber

On the other hand, insoluble fiber doesn't dissolve in water. It's great for bulking up food as it moves 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, it's chock full of inulin, a soluble fiber we extract with water. Many of our products add in even more fiber from bran and hearty oats.

Fiber Tips

how much?

To get the health benefits of fiber, the 2010 Dietary Guidelines recommend that Americans get more in their diet. For adults, that means getting between 25 and 34 grams of fiber depending on age, gender and calorie needs. Most of us only average about 15!

weight management

Research suggests those with higher fiber intakes tend to have healthier body weights. Fiber helps satisfy your hunger, so it's easier to eat less without feeling as hungry. A breakfast rich in fiber is a great way to start your morning.

ease into it

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.

Six Ways to Find Your Fiber

Become a Bran Fan

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
  • 1 cup Fiber One™ Honey Clusters® = 13g fiber
Eat Whole

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
Beans Are Fiber Powerhouses

Beans Are Fiber Powerhouses

Kidney, pinto, 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
Mix in Nuts and Berries

Mix in Nuts and Berries

Almonds, sunflower seeds, and soy nuts are amazing with salads, snacks and desserts. And your morning cereal would only get more delicious with raspberries, blackberries or boysenberries!

  • 1 ounce roasted almonds = 3g fiber
  • ½ cup fresh raspberries = 4g fiber
Upgrade Your Faves

Upgrade Your Faves

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

  • 1 cup brown rice = 3g fiber
Snack with 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

Source: USDA National Nutrient Database for Standard Reference, Release 17