Vegans do it Better | Fiber 101

Tip: Read Nutrition Facts labels for the fiber content of foods.
An excellent source of fiber has 5.6 grams or more per serving, and a good source has 2.8–5.5 grams (Food and Drug Administration [FDA], n.d.).

"Plant-based foods are also naturally rich in vitamins, minerals, and other beneficial nutrients." 

What Is Fiber?

Dietary fiber, also known as roughage or bulk, is a form of plant-based carbohydrate that comes from the parts of the plant your body can't digest or absorb. And because dietary fiber can be found only in plants, we need to look to fruits, vegetables, whole grains, nuts, seeds, beans, peas, and lentils for our fiber sources.

To better understand how fiber works in our bodies, we first need to understand the two types of fiber we eat: soluble and insoluble.

Soluble fiber (which means it dissolves in water) is found in (among other sources) beans, peas, lentils, oats, nuts, seeds, apples, citrus fruits, and carrots. This type of fiber is linked to lowering LDL cholesterol, reducing the risk of heart disease, achieving a healthy weight, maintaining bowel health, and improving blood sugar control for those managing diabetes (National Institutes of Health [NIH], n.d.).

Insoluble fiber (which means it does not dissolve in water) keeps our bowels working regularly (preventing constipation), increases a feeling of fullness, and lowers the risk of diverticular disease (NIH, n.d.). Sources of insoluble fiber include whole grains like barley and bulgur, nuts, seeds, beans, potatoes, zucchini, dark leafy vegetables, tomatoes, and grapes.

Most plant-based foods, such as oats and beans, contain both soluble and insoluble fiber. By eating a variety of plant-based foods, you can better guarantee that you get the health benefits that each form provides (NIH, n.d.).