Dietary fiber refers to plant-based food components that human digestive enzymes don't break down in the small intestine. Different types of fiber behave differently in the digestive tract, so it's important not to think of fiber as one single, uniform substance.
Fiber is naturally found in vegetables, fruits and berries, legumes, whole-grain products, nuts and seeds. When increasing your fiber intake, it's important to do it gradually and drink enough fluids.
What's the difference between soluble and insoluble fiber?
Fiber can be classified by its different properties, and one of the most common classifications is into soluble and insoluble fiber.
Soluble fiber dissolves or swells in water. Some of it can be fermented by gut bacteria.
Insoluble fiber mostly doesn't dissolve in water and moves through the digestive tract differently than soluble fiber.
Different plant-based foods contain different amounts and types of fiber, so it's worth choosing a variety of sources in your everyday diet.
To learn more about types of fiber and their sources, read our Fiber Guide.
What role does fiber play in digestion?
Fiber isn't digested the same way as protein, fat or digestible carbohydrates. Because of its physical properties, it becomes part of the contents moving through the digestive tract, and some types of fiber are fermented by gut microorganisms.
Different types of fiber have different properties, so not all fiber should be expected to have the same effect on the gut, the microbiome, or bowel movements.
In everyday nutrition, what matters most is getting fiber from a variety of sources, along with drinking enough fluids.
Is more fiber always better?
Not necessarily. Increasing your fiber intake a lot in a short period of time can cause bloating, gas or other digestive discomfort for some people.
That's why it's recommended to increase your fiber intake gradually. It's also important to drink enough fluids.
If digestive symptoms are severe, persistent or keep recurring, they shouldn't automatically be attributed to a lack of fiber. In that case, it's worth seeing a doctor.
Where is fiber naturally found?
Fiber can come from a wide range of plant-based foods.
In your everyday diet, it's worth choosing:
- vegetables;
- fruits and berries;
- beans, lentils, chickpeas and other legumes;
- whole-grain products;
- nuts;
- seeds.
What matters isn't just the fiber content of a single food, but the overall variety of your diet.
How can you gradually increase your fiber intake?
You can start with simple everyday choices:
- choose whole-grain products more often;
- add more vegetables to your main meals;
- eat fruits and berries;
- include legumes in your diet;
- choose nuts and seeds;
- if needed, supplement your diet with fiber-rich products.
As you increase your fiber intake, it's important to pay attention to how you feel, make changes gradually, and not forget to drink enough fluids.
How can "fruttberry +fiber" add fiber to your diet?
"fruttberry +fiber" is a plant-based fiber blend with strawberries and blackcurrants. It contains psyllium husk (Plantago ovata), agave inulin, glucomannan, and freeze-dried strawberries and blackcurrants.
100 g of the product contains 77 g of fiber, and one 5 g serving contains 3.86 g of fiber and 11 kcal.
Lab testing of the "fruttberry +fiber with berries" sample found 60.8% soluble and 23.6% insoluble fiber. These lab results apply to the specific sample tested and don't demonstrate the product's effect on digestion or health.
"fruttberry +fiber" is intended to add fiber to your everyday diet. Use the product as directed on the packaging and don't exceed the recommended daily dose.
Browse "fruttberry +fiber" fiber blends.
What's most important to remember?
Fiber is a normal part of a varied, balanced diet, but different types of fiber have different properties.
It's worth choosing a variety of plant-based fiber sources every day, increasing the amount gradually, and drinking enough fluids.
Persistent or severe digestive issues shouldn't be self-diagnosed or self-treated simply by increasing fiber intake. In such cases, it's best to talk to a doctor or another healthcare professional.
