About Fiber
Generic dietary fiber entry for products that list fiber without specifying type. Specific fiber types (psyllium, inulin, pectin) have their own entries with more precise dosing. Evidence is strong for fiber in general but variable by type — soluble fiber has stronger evidence for cholesterol and glycemic control than insoluble.
What Fiber supports
- Supports digestive regularity and gut health
- May reduce cardiovascular risk at ≥10 g/day (umbrella review of meta-analyses)
- Modest weight management support via increased satiety
How much Fiber to take
Clinical studies typically use 10–30 g of Fiber. AI is 25–38 g/day (women/men). Most RCTs showing consistent benefits for cholesterol, blood glucose, and weight use 10–15 g/day supplemental fiber. FDA heart-health claim requires ≥7 g/day soluble fiber from psyllium.
- RDA
- 28 g
- Effective range
- 10–30 g
Clinical evidence
Moderate clinical evidence. Strong overall evidence from umbrella reviews, but results vary significantly by fiber type
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