How to Find the Fiber

This past month we’ve been talking all about fiber! Christine and Justine shared about the health benefits of fiber and how we can include high fiber foods in our meals and snacks. Today I’m going to share with you how to find high fiber foods using the food label.

The Nutrition Facts Label is found on food and beverage packages and is a helpful tool for increasing the amount of dietary fiber you eat. It shows the amount in grams (g) and the Percent Daily Value (%DV) of dietary fiber in one serving of the food. You can see on this label for brown rice that there are 2g of dietary fiber in ½ cup (or 2/3 cup after it is cooked). That is 8% DV. A good tip to remember is that:

  • 5% DV or less of dietary fiber per serving is low
  • 20% DV or more of dietary fiber per serving is high

When comparing foods, choose foods with a higher %DV of dietary fiber.

Another place to look is the ingredient list. Look for whole grains like whole wheat, brown rice, oatmeal, rolled oats, whole grain corn, quinoa, barley, or bulgur. The ingredients on a Nutrition Facts Label are listed by weight, so the ingredients that make up more of the product are listed first. Look for products that have whole grain ingredients at the top of the list.

To get more fiber:

Choose: Instead of:
Whole-wheat bread White bread
Whole-wheat pasta Regular pasta
Brown rice White rice
Oatmeal Sugary cereal
Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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