How much fiber is in coffee?
In this text we will discuss the amount of fiber contained in coffee. In addition, we will explain what fiber is and give tips on how to increase fiber intake.
Does coffee have fiber ?
Yes, coffee has soluble fiber, studies have shown that coffee has between 0.5 g to almost one gram of soluble dietary fiber, per cup, mainly galactomannans and arabinogalactans, and also antioxidants like chlorogenic acid (1-2), another bioactive compound that is beneficial for health.
Is coffee a good source of fiber?
No, coffee is not a good source of fiber and should not be the first thing on your mind when you think about fiber consumption, a cup of coffee has approximately one gram per cup, while a good or excellent source of fiber must have 2.5 g or 5 g of fiber by portion (3).
Fruits, legumes, vegetables, and whole grains, vary from two to 14 g of fiber for each 100 g of edible portion, so those are good and excellent sources of fiber, so keep in mind this information when you are looking to increase your fiber intake (3).
Do all the coffees have the same amount of fiber?
No, the amount and type of fiber in coffee will vary according to the brewing procedure, not the same as a French press coffee as a drip brew, with arabica or robusta type and medium, light, or dark roasting(4).
According to the type of coffee and fiber content, studies have shown that coffee obtained with arabica seed has a different composition of soluble fibers, with no difference in quantity from the robusta type, however, it still has soluble fibers with potential benefits (4).
With the brewing process temperature and pressure may also affect the content and type of fibers, with higher pressure and temperature more fibers could be extracted, so in an espresso, you would expect more fiber content(4).
Is coffee fiber good for health?
Yes, coffee fiber is good for health, like all the fibers that contribute in different ways to health, coffee fiber is no exception, it contains soluble dietary fiber like galactomannans and arabinogalactans (1).
Soluble fibers like the ones found in coffee have shown effects in regulating glucose peaks after meals, satiety or even contributing to the growth of beneficial bacteria in the gut, and immune system(5).
The consumption of fiber is necessary to keep a healthy life, although coffee consumption doesn’t represent a good source of fiber, it doesn’t mean that it doesn’t contribute, coffee can certainly add fiber to your total daily intake (1).
Should I eat fiber with every meal?
Yes, eating rich fiber food is necessary to stay healthy, the daily intake recommendation of fiber is between 25-30 g a day, so to reach that goal, fruits, vegetables, whole grain cereals, and legumes may help (6).
Also when you eat food with a great amount of fiber you´re not getting just fiber, there are also micronutrients and bioactive compounds, such as vitamins, minerals, and antioxidants that come with those types of food, or even water in fruits and vegetables(7).
Is too much fiber bad for you?
Yes, the excess consumption of fiber may also create health problems, like constipation, poor absorption of nutrients, or bloating (8), so remember to consume fiber according to the Daily Intake Recommendations.
A good way to avoid problems when consuming fiber is to increase your water consumption, one way to know how much water you need to take is by multiplying 30 ml by kg of your body weight, with that you should get an estimate of the amount of water you need (9).
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In this text we discussed the amount of fiber contained in coffee. In addition, we explain what fiber is and we give you tips on how to increase fiber intake.
1. Gniechwitz D, Reichardt N, Blaut M, Steinhart H, Bunzel M. Dietary Fiber from Coffee Beverage: Degradation by Human Fecal Microbiota. J Agric Food Chem [Internet]. 2007 Aug 22 [cited 2023 May 21];55(17):6989–96.
2. Díaz-Rubio ME, Saura-Calixto F. Dietary Fiber in Brewed Coffee. J Agric Food Chem [Internet]. 2007 Mar 7 [cited 2023 May 21];55(5):1999–2003.
4. Gniechwitz D, Brueckel B, Reichardt N, Blaut M, Steinhart H, Bunzel M. Coffee dietary fiber contents and structural characteristics as influenced by coffee type and technological and brewing procedures. J Agric Food Chem [Internet]. 2007 [cited 2023 May 23];55(26):11027–34.
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8. Ioniță-Mîndrican CB, Ziani K, Mititelu M, Oprea E, Neacșu SM, Moroșan E, et al. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients 2022, Vol 14, Page 2641 [Internet]. 2022 Jun 26 [cited 2023 May 21];14(13):2641.
9. Mallett LJ, Premkumar V, Brown LJ, May J, Rollo ME, Schumacher TL. Total water intake by kilogram of body weight: Analysis of the Australian 2011 to 2013 National Nutrition and Physical Activity Survey. Nutr Diet [Internet]. 2021 Nov 1 [cited 2023 May 21];78(5):496–505.