Fiber is a type of carbohydrate but it cannot be digested and broken down into glucose molecules. There are two types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water as opposed to insoluble fiber. Examples of food with soluble fiber are nuts, beans, lentils, and oatmeal. Insoluble fiber can be found in whole wheat and vegetables (e.g. carrots, cauliflower, potatoes).

Health Functions
Fiber promotes good digestive health. It enhances the movement of materials in your digestive system.

Disease Risk Reduction
A high-fiber diet has a lot of health benefits. Fiber helps prevent constipation and aids in regulating bowel movement. Fiber also lowers cholesterol and glucose levels, thereby helping maintain good cardiovascular health. Fiber also prevents weight gain. It is best to eat natural and fresh fiber from whole food instead of processed food. Refined and processed food (e.g. canned fruits, white bread) tend to have lower fiber content. Although there are a lot of fiber supplements in the market nowadays, it is still better to obtain fiber from whole, natural food. Whole food provides other beneficial nutrients in addition to fiber. Fiber supplements are not meant to replace natural fiber, these are only recommended for people with certain health conditions or if the individual is not getting enough fiber from his/her diet.

Groups at Risk
People who have unhealthy eating and lifestyle choices (e.g. lack of vegetables and whole grains in the diet, eating a lot of fast food) are at risk for low fiber intake.

Intake Recommendations
The recommended intake of fiber for adults is 25-30 grams of fiber daily.

7D VARIETY Recommendations
Energy Dates are excellent sources of fiber. A cup of dates (147 grams) contains approximately ten grams of fiber which already provides 36% of the recommended daily intake. 7D VARIETY recommends you to consume Energy Dates to increase your fiber intake. If you want to achieve a healthy weight, practicing a high fiber diet can help you. For a boost of fiber in your snack or meal, add Energy Dates as toppings on your salad.