Dietary fiber or roughage refers to the part of the plant that cannot be fully digested by the human body. There are two types of dietary fiber; both are important for health.
- Insoluble fiber is the part of the plant that does not dissolve in water. It helps to “move things along” in the digestive tract. Sources of insoluble fiber include whole-grain breads and cereals, wheat, oat and corn bran and many vegetables, like broccoli, green beans and sweet potatoes.
- Soluble fiber dissolves in water to form a gel and may help decrease blood cholesterol levels, reducing your risk of heart disease. Soluble fiber is found in foods like oats and oat bran, brown rice and beans.
Why is it Important to Eat Fiber?
Fiber may help reduce the risk of developing various conditions (1). Fiber prevents heart disease by lowering cholesterol. It helps control diabetes by maintaining blood sugar levels. Fiber also helps prevent diverticulosis and constipation by keeping the gut clean. Fiber can promote weight loss because not only are high fiber foods usually low in calories and fat, but fiber can fill up the stomach sooner and maintains feeling fullness to prevent hunger.
How Much Fiber Should be Eaten?
The recommended daily intake of fiber for women is 25 grams and 38 grams for men. Remember to increase fiber in the diet gradually. Adding too much fiber at once can cause gas and bloating.
Tips to Increase Daily Fiber Intake
- Aim for 5 serving of fruits and vegetables daily
- Choose whole-grain breads, cereals, pastas and rice.
- Remember to check the label. 3-5grams per serving is a good source of fiber.
- Add wheat germ, wheat bran or oat bran to cereal, yogurt or granola.
- Snack on popcorn, which is a whole grain.
- Add kidney beans, peas, sunflower seeds or other nuts and beans to salads
- Add bran cereals to muffins, cookies or meatloaf.
- Choose fruit or raw vegetables to snack on during the day
- Use a fiber supplement, such as Benefiber or Metamucil.
When making your fiber choice, don’t worry about what kind of fiber you are choosing. By eating a large variety of plant based food, you will get plenty of both kinds. Remember as you increase the amount of fiber in your diet you need to drink plenty of water (at least 8 cups) to prevent things from getting stopped up.
Reference:
- "Position of the American Dietetics Association: Health Implications of Dietary Fiber." Jounral of the American Dietetic Association. 2008: Vol. 108, Issue 10, Pages 1716-1731
 |
 |
 |
