How do I know if I need more fiber? Chances are you do: 9 out of every 10 Americans aren't getting enough1. The only sure-fire way to tell if you need more fiber is to follow the U.S. Dietary Guidelines. See "How much fiber do I need to eat?" for the specific amount recommended for your gender and age. How much fiber do I need to eat? The U.S. Dietary Guidelines recommend that adults get 14 grams of fiber for every 1,000 calories consumed per day. If you don't feel like doing the math, don't worry. Simply use the following chart as a general guide. How do I know how much fiber is in my food? Check the Nutrition Facts Panel on food labels for the amount of fiber per serving provided in packaged foods. 10% Daily Value per serving is a good source of fiber and 20% is an excellent source. Every single Kellogg's® All-Bran® product is an excellent (and extremely delicious) source of fiber. Most All-Bran® products provide 40% of your daily value of fiber. If that weren't enough, just 1/3 cup (one serving) of All-Bran® Bran Buds® Cereal has an incredible 51% of your daily value of fiber! Can I just take a fiber supplement? It's much better to get fiber from foods rather than fiber supplements, which lack the important nutrients found in fiber-rich foods. Plus, each serving of many All-Bran® products provides at least 3 times more dietary fiber than the leading supplement.2 2Contains at least 28% more of the Daily Value for fiber than the leading branded supplement. Fiber content of All-Bran® cereals is 10-13 grams per serving (40%-52% DV); leading fiber supplement (powder and capsules) is 3 grams per serving (10-12% DV). Excludes All-Bran® Complete® Wheat Flakes Cereal. What is the difference between soluble and insoluble fiber, and which one do I need? Because of the way they are digested, each type of fiber provides unique health benefits. Your body needs both types to stay healthy. Insoluble fiber cannot be dissolved in water, so it isn't actually digested like other nutrients. Instead, it moves through the digestive system, pushing waste along with it and cleaning out your intestines. That is how it helps promote regularity and reduce the incidence of constipation. Soluble fiber can be dissolved in water. In fact, it absorbs water in your stomach and forms a gel that acts like a sponge. It mops up cholesterol that's floating around in your blood, helping reduce risk of heart disease. Soluble fiber also helps slow your absorption of blood sugar, reducing the rise in blood glucose levels that occurs after eating. This is especially important for people who have diabetes or are at risk of developing it. Both types of fiber can help with weight loss. What are some sources of insoluble fiber? Excellent sources of insoluble fiber are wheat bran cereals and crackers like All-Bran® products. Other sources include wheat breads, whole grains, and fruit and vegetables. What are some sources of soluble fiber? One excellent source of soluble fiber is psyllium, which is found in All-Bran® Bran Buds® Cereal and All-Bran® fiber bars. Other sources include oats, apples, pears and legumes. Doesn't fiber cause gas and bloating? Fiber alone doesn't cause gas and bloating. That happens when you add too much fiber to your diet too quickly. To avoid gas and bloating, drink plenty of water every day and increase your fiber intake gradually. A good guide is to add 2-3 grams per day until you reach the amount that's right for you. See "How much fiber do I need to eat?" for the recommended daily amount you should consume for your gender and age. Can fiber help me lose weight? The answer is yes! Diets high in fiber may aid weight loss.2 That's because foods that are high in fiber take longer to digest and may help you feel full. High-fiber foods also provide bulk, which may help you feel satisfied. It's also important to keep in mind that the key to managing your weight is to balance the calories you take in from what you eat and drink with the calories you burn each day. If you are concerned about your weight, seek the advice of a physician or a registered dietitian. 1National Health and Nutrition Examination Survey 1999-2000. 2Many factors affect weight management. Diet and exercise are part of an overall healthy lifestyle.