What Is the Difference Between Fiber and Dietary Fiber?

Fiber loosely refers to all of the parts of fruits and vegetables that can't be digested. Dietary fiber refers to soluble and insoluble fiber.

Fiber is a substance that’s mostly found in plants. Everybody needs to consume a good amount of dietary fiber every day in order to keep their digestive system healthy and their cholesterol levels on track.

Unfortunately, most Americans don’t get enough dietary fiber on a daily basis. Additionally, many people are unsure about the distinction between regular fiber and dietary fiber. Make sure that you’re up-to-date on this important health topic — you could be a single dietary change away from a healthier and happier lifestyle. 

Fiber loosely refers to all of the parts of fruits and vegetables that can’t be digested. Fiber is found in — and made by — a wide variety of plants. Fibers are tough, stringy materials that our digestive systems cannot fully break down or absorb. They’re mostly made from carbohydrates and lignin molecules that are attached in long strands.  

These long compounds are commonly used in plant cell walls, where they increase the plant’s rigidity and strength. Keep in mind that even if a plant — or part of a plant — contains fiber, that doesn’t mean that it’s safe to eat. Only certain plants and plant parts are safe for human consumption. This is the main difference between just any kind of fiber and a fiber that’s safe to eat —  i.e., dietary fiber.  

Dietary fibers come from parts of plants that are safe for humans to consume. There are two main types of dietary fiber — soluble and insoluble. 

Soluble dietary fibers are absorbed in water during the digestive process. They draw water to the gut and become gel-like in the process of digestion. This slows down your digestive process. Researchers currently associate this type of fiber with the greatest health benefits. 

Insoluble dietary fibers cannot dissolve in water — so they remain relatively intact while they’re digested. They can help food move more efficiently through your intestines, though, which is great for your overall digestive health. 

You can get fiber from your diet or add it in the form of supplements. A wide variety of supplements are available on the market, but typically, the fiber found in a single supplement will only come from one source. This means that you can’t assume that you’ll get the same health benefits from a pill as you would from eating a full meal with multiple sources of fiber. 

Most experts recommend prioritizing food sources of fiber instead of getting it in the form of a supplement. 

Consuming a diet that’s particularly high in fiber can help prevent a number of serious health issues, including: 

• Heart disease
• Diabetes
• Colon cancer
• Diverticular disease

Getting enough dietary fiber could also help prevent problems like hemorrhoids and irritable bowel syndrome (IBS) and help lower your cholesterol. 

Meanwhile, all types of dietary fiber play a role in cleaning out your colon and keeping your bowel movements regular. 

Fiber deficiencies will have an overall negative impact on your metabolism. This can lead to a large variety of health issues. For example, you’re much more likely to develop problems like heart disease and colon cancer when you consistently don’t get enough fiber in your

Dietary fibers are found in a wide range of natural foods and some commercially processed products. However, ultra-processed foods tend to be low in dietary fiber. 

When consuming more dietary fiber, you should aim for a balance of both soluble and insoluble fibers. Sources of soluble fiber include: 

• Apples
• Oranges
• Grapefruits
• Dry beans
• Lentils
• Peas
• Barley 
• Oats

Sources of insoluble fiber include: 

• Fruits with edible peels and seeds — for example, apples
• Whole wheat products from pasta to bread and crackers
• Cereals
• Rolled oats
• Buckwheat
• Brown rice

Bran — like that used in bran cereals — is a fantastic source of dietary fiber. Brans also contain proteins and other nutrients that are good for your health. 

Unfortunately, estimates indicate that around 90% of Americans don’t get enough fiber on a daily basis. In fact, the average American diet only contains about 15 or 16 grams of dietary fiber — less than half of an adult male’s recommended daily intake. 

Both the American Heart Association and the U.S. Department of Agriculture recommend that adult women get at least 25 grams a day and adult men get between 30 and 38 grams a day. 

More specifically, everyone should get about 14 grams of dietary fiber for every 1,000 calories that they consume each day. The exact amount of calories that are needed on a daily basis differs from person to person, so you can use this conversion to figure out the precise amount of dietary fiber that’s right for you. Just keep in mind that at least a fourth of this should come from a source of soluble dietary fiber.  

Just knowing what foods contain fiber might not be enough when you are trying to add more to your daily diet. Try some of these tricks to increase your regular fiber intake: 

• Include one serving of whole grains in every meal.
• Choose whole wheat options at the grocery store — or substitute whole wheat flour for white flour in your own baked goods.
• Include kidney or garbanzo beans in your salad.
• When possible, stop peeling your fruits and vegetables and just eat them instead.
• Substitute dry fruit for fresh fruit in certain dishes — the same serving size of dried fruit will have more fiber.
• Add extra veggies to every meal — both when you’re eating at home and when you’re treating yourself to a night out.

With enough different strategies at your disposal, the amount of fiber in your daily diet should increase in no time. Your body will likely be pleasantly surprised by the change (though you may experience some digestive upset such as extra gas or bloating while your body adjusts).