Fiber is found in all plant-based foods. It is an important part of any nutritional diet, and including high-fiber fruits and vegetables in your meals is one of the best ways to make sure you get enough each day. Fiber cannot be digested, but its functions make it a necessary nutrient.
Benefits
Dietary fiber is instrumental in lowering cholesterol levels. The soluble fiber found in foods such as carrots, apples and peas lowers low-density lipoprotein, which is "bad" cholesterol. These fibers also slow the absorption of sugar, which reduces the risk of diabetes. Fiber also keeps bowel movements healthy and normal, reducing the risk of hemorrhoids and colon cancer.
Effects
Increasing fiber in your diet through fruits and vegetables is a good way to help control weight. Foods high in fiber are more filling, require more chewing and satisfy your appetite so you ultimately eat less. Fiber also absorbs water, which helps you to feel full for longer. Fiber can also help slow fat absorption from the foods you eat, which can result in weight loss.
Amount
If you're looking to increase fiber in your diet, plenty of high-fiber foods are available. The amount of fiber in fruits and vegetables varies greatly, however. Raspberries, blackberries, lima beans, peas and dates are all high-fiber foods that contain more than 5 g per cup, making up 20 percent or more of your recommended daily amount. One pomegranate has 11.6 g of fiber; and if you can find passion fruit, it contains a whopping 24.5 g of fiber in just one cup. Plums, cherries, broccoli and potatoes, particularly sweet potatoes, are foods that are good sources of fiber but are not considered high-fiber foods. One cup of sliced plums contains 2.3 g of fiber. In one cup of cherries, you'll get 2.9 g of fiber. In a half-cup of broccoli you'll get 2.6 g, and a medium potato contains 3.8 g of fiber.
Considerations
According to the National Academy of Sciences' Institute of Medicine, men 50 and younger should consume 38 g of fiber per day; women of the same age should consume 25 g. Men older than 50 should include 30 g of fiber in their diet each day; women 50 and older should include 21 g. By including at least one source of fiber with each meal, you can easily meet your daily requirements.
Warning
Too much fiber in your diet may have adverse effects. Excessive consumption of fiber has the potential to cause dehydration because fiber carries water out of the body. Too much fiber may also limit absorption of nutrients such as iron and calcium.
Member Comments