From the Blog

Daily Fiber Intake

Most of us hear our doctors talk about daily fiber intake and how it affects us, but what does it really mean?

Fiber is a carbohydrate that is derived from a plant food and cannot be digested.  There are two types – soluble which partially dissolves in water, and insoluble. Soluble fiber can help improve digestion and lower blood sugar, while insoluble fiber can soften stool, making it easier to pass.


Our doctors tell us our daily fiber intake should be 20 – 35 grams yet most American adults struggle to reach 14 grams. It’s important because fiber has been shown to help to lower cholesterol, can reduce the risk of heart disease and diabetes, and prevent constipation.

Here are some foods that should be a part of your diet:

  • Fruits – apples, oranges, berries, pears, and tomatoes
  • Vegetables – broccoli, carrots, green beans, celery, green peas, cauliflower, and zucchini
  • Root vegetables such as potatoes and yams
  • Whole grain or whole wheat breads
  • Brown rice
  • Bran muffins, oatmeal, and multi-grain or bran cereals
  • Cooked beans
  • Nuts and seeds

If you are often eating on-the-go and find it difficult to get enough fiber every day, try Catalyst Bars. They are convenient and delicious, and give you high protein and high fiber with very low sugar.