Fiber is a type of carbohydrate found in plants and plays a valuable role in your health. Eating more fiber can help you to control your weight because it delays how quickly food is emptied from the stomach into the intestines, making you feel fuller and preventing spiking blood sugar levels. Also, fiber pulls cholesterol and bile out of the digestive tract, helping lower bad cholesterol levels. Another form of fiber helps by bulking fecal matter and improving laxation, which reduces constipation.
Background
Fiber is a component of the human diet, but people are not capable of digesting it. It is not an essential nutrient; the body will function normally without it but may experience negative impacts. The Institutes of Medicine recommends 25 to 38 g of fiber per day.
Foods High In Fiber
Fiber is found in whole grains, fruits, vegetables, beans, seeds and nuts. For example, split peas, red kidney beans, whole-wheat spaghetti and pears are all sources of fiber. Some other foods that are high in fiber are pumpkin seeds, raspberries, apples, cashews and broccoli. One pear has five grams of fiber. Popcorn has 2.3 g of fiber for every two cups consumed. Fiber can be included in every meal and snack throughout the day.
Incorporating More Fiber
Adding more fiber to your healthy eating plan is easy. Put kidney beans into your salad. Eat a whole piece of fruit at each meal. Make easy and delicious snacks of carrots and dip, celery with almond butter, or dried fruits. Oatmeal and cereals that contain bran are good breakfast choices. Include bran in casseroles, meatloaf, breads and salads. Substitute whole grain products for highly refined grains when choosing pastas, breads and crackers. Vegetables can be chopped and incorporated into sauces.
Eat the Right Amount of Fiber
Fiber can help relieve constipation, but it can also cause constipation if you eat too much of it and/or do not drink enough water. Drink water with each fibrous meal to avoid constipation. Too much fiber can also cause abdominal cramping, bloating and gas. Slowly add more fibrous foods into your diet to let your body adjust to the increased fiber intake. Fiber supplements are readily available, but try to eat your fiber in the form of fruits, vegetables and whole grains to benefit from the other nutrients in those foods.
Significance
A high-fiber diet is recommended for everyone. Fiber can help to reduce the risk of heart disease, diabetes and digestive disorders. People who are at risk for certain cancers, digestive disorders like diverticulitis or irritable bowel syndrome, high cholesterol, heart disease, diabetes and obesity should make sure to eat a diet that is high in fiber.
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