Dietary fiber appears indented under Total Carbohydrate on the label. Unlike most nutrients on the 'limit' list, fiber is one you generally want more of — and most Americans get only about half of what's recommended.
What fiber is
Fiber is a type of carbohydrate the body can't break down and absorb. Because it passes through largely intact, it adds bulk, slows digestion, and feeds beneficial gut bacteria. There are two broad kinds: soluble fiber (in oats, beans, apples) that dissolves into a gel and helps lower cholesterol and steady blood sugar, and insoluble fiber (in whole grains, vegetables) that keeps things moving through the gut.
Why it counts against 'total carbs'
Fiber is listed as part of Total Carbohydrate, but because it isn't digested into usable sugar, it barely affects blood glucose. This is the basis for the 'net carbs' idea — subtracting fiber from total carbs to estimate the carbs that actually raise blood sugar.
The Daily Value and why higher is better
The Daily Value for fiber is 28 grams on a 2,000-calorie diet. Since this is a nutrient to get enough of, aim for a high %DV — 20% or more per serving is high. Diets rich in fiber are linked to lower risk of heart disease, type 2 diabetes, and certain cancers, plus better weight control because fiber helps you feel full.
Fiber and blood sugar
Fiber slows how fast sugar enters the bloodstream, blunting spikes. It's a big reason whole fruit affects blood sugar more gently than fruit juice, where the fiber has been removed. For anyone watching blood sugar, fiber content is one of the most useful numbers on the label.