Fiber Focus Month

January is Fiber Focus Month. Fiber is an essential part of a healthy diet and helps your body in many ways. 

On this page, find:

  • Check out our favorite fiber facts
  • Fiber-rich foods to add to your plate
  • Easy ways to increase fiber in your diet 
  • The difference between soluble and insoluble fiber


Fiber Foods
Fiber comes from plant foods, like beans, whole-grains, fruits and vegetables.
Daily Fiber
Depending on age, gender, and calorie level, adults should aim for 22-34 grams of fiber every day.
Nature's Broom
Your body can't digest fiber. Instead, it passes through your body intact, acting as a broom in your intestines.
Fabulous Fiber
Constipation is the most common gastrointestinal complaint in the US. Eating enough fiber every day can keep you regular and feeling great!
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Fiber Benefits
Fiber can help lower cholesterol levels, control blood sugar levels, assist in achieving a health weight, and so much more!
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Fiber-rich foods to add to your plate

Fiber is found in foods that come from plants- fruits, vegetables, grains, and legumes. Boost your fiber around the plate with these 10 fiber rich foods. 

  1. Split peas and lentils– 15.5-16g/cup
  2. Black beans– 15g/cup
  3. Baked beans– 10g/cup
  4. Green Peas– 9g/cup
  5. Raspberries– 8g/cup
  6. Whole wheat spaghetti– 6g/cup
  7. Pears– 5.5g/1 medium
  8. Broccoli– 5g/cup
  9. Apple with peel– 4.5g/1 medium
  10. Potato with skin– 4g/1 medium

Fiber Videos

Fiber comes in two forms, soluble and insoluble. Do you know which foods have which kind of fiber? Watch the experiment to see how both kinds of fiber works in our digestive system.

There are two kinds of fiber: soluble and insoluble. Learn the difference in this video. 

University of Wyoming Extension & Cent$ible Nutrition Program

* The Cent$ible Nutrition Program is funded by USDA SNAP-Ed and EFNEP. SNAP-Ed assists individuals and families who receive, or are eligible to receive, benefits from the Supplemental Nutrition Assistance Program (SNAP). EFNEP assists families and youth with limited resources  in acquiring the knowledge, skills, attitudes, and changed behaviors necessary for nutritionally sound diets and contributes to their personal development and the improvement of total family diet and nutritional welfare. Visit our income-qualification page to learn more. 

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. This institution is an equal opportunity provider. This material was funded by USDA’s Expanded Food and Nutrition Education Program-EFNEP. USDA is an equal opportunity provider and employer. The full nondiscrimination statement can be found here

Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

The University of Wyoming is an equal opportunity/affirmative action institution.

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