🌿

Macronutrient

Fiber

Recommended Daily Allowance: 25–38 g/day

Fiber is indigestible carbohydrates essential for gut health. Comes in soluble and insoluble forms.

✅ Health Benefits

Normalizing digestion and bowel movements
Feeding beneficial gut bacteria (prebiotic)
Lowering cholesterol (soluble fiber)
Blood sugar control
Long-lasting satiety (weight loss support)
Reduced risk of colon cancer

⚠️ Deficiency Signs

Constipation
Gut dysbiosis
Elevated cholesterol
Blood sugar spikes
Increased appetite

🛑 Excess

Bloating and gas
Diarrhea
Impaired mineral absorption (at >50 g/day)

🏆 Top Sources in НейроДиет Database

Coconut flour (100g)
100g

39 g

Rose hip fresh (100g)
100g

24 g

Lentils (boiled, 200g)
200g

15.6 g

Mung beans (boiled, 200g)
200g

15.6 g

Black beans (boiled, 200g)
200g

15 g

Salted popcorn (100g)
100g

14 g

Avocado (1 pc, 200g)
1 pc (200g)

13.4 g

Red kidney beans (boiled, 200g)
200g

13 g

Wheat bran (30g)
30g

12.8 g

Chickpeas (boiled, 200g)
200g

12.5 g

💡 Interesting Facts

Fiber provides no calories but takes up stomach volume
Soluble (oats, apples) lowers cholesterol; insoluble (bran) improves stool
90% of people don't meet their fiber needs
Top sources: bran (43 g/100g), chia (34 g), raspberries (8 g/cup)
Increase intake gradually and drink plenty of water

Other Nutrients

Track Fiber with НейроДиет