You’ve probably heard of the importance of eating enough fiber, especially since fiber has been in the nutrition spotlight a bit more in recent years. (If you don’t know what fiber is or why it’s good for you, don’t worry – we’ll give you the scoop!)
Milk generally does not contain fiber. There are a few exceptions for certain plant-based milk, but those are the exceptions to the general rule that milk isn’t a source of fiber.
So which milk contains a bit of fiber, and why do most types of milk not contain fiber? We have the answers for you!
What is fiber?
Fiber is a type of carbohydrate found in plant-based foods. Plant skins, seeds, and other structural parts make up fiber, which isn’t absorbed by your body.
Fiber is beneficial for your digestive system because it helps feed the beneficial bacteria in your gut. Fiber can also help promote healthy cholesterol levels and more stable blood sugar levels.
Fiber takes a while for your stomach to digest, so it helps make you feel full. High-fiber diets can be beneficial for weight loss (in combination with other lifestyle habits) because they might help you eat less.
You should aim to eat 25-35 grams of fiber per day. Due to the increased consumption of processed foods that are low in fiber, many Americans don’t meet their fiber goals.
Which foods are high in fiber?
Some examples of foods high in fiber include:
- Fruits and vegetables; berries are especially high in fiber, as are avocados
- Whole grains like oats, whole wheat bread, certain flour, etc.
- Legumes (dried peas, lentils, and beans)
- Nuts and seeds
- Coconut (shredded, coconut flour, etc.)
Animal products do not contain fiber, such as meat, eggs, and dairy products. Pure fats like vegetable oils don’t contain fiber, nor do things like sweeteners, juice, or sugar-sweetened beverages.
Some foods have fiber added in the form of chicory root fiber, psyllium husk, and other high-fiber ingredients. For instance, some types of yogurt (which doesn’t contain fiber) have fiber added.
Does milk have fiber?
Most types of milk do not contain fiber. Mammal milk doesn’t contain fiber because it’s not plant-based. Plant-based milk is made by blending plant foods with water and then straining the solids from the liquid, which means most of the fibrous parts of the plant aren’t included in the milk.
Oat milk is the highest fiber milk with two grams per cup. Most other types of milk contain less than one gram (most contain zero grams) of fiber.
FAQs:
Milk isn’t a source of fiber, and even the kind that contains some fiber (oat milk) isn’t considered a good source of fiber (needs to have at least 2.5 grams of fiber per serving to be a good source and oat milk contains 2 grams per serving).
Milk is low in fiber and generally contains zero grams of fiber per serving. Some plant-based milk contains a little fiber, but not enough to be considered high in fiber.
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