Fiber refers to types of carbohydrates made by plants that the body cannot digest. Although not absorbed by the body, fiber promotes health by maintaining the proper functioning of the digestive tract, enhancing the absorption of other nutrients and monitoring cholesterol levels. All plant foods have fiber, but some sources are better than others, depending on the type of fiber needed.
Fruits and Vegetables
All fruits and vegetables contain insoluble fiber, the type that primarily assists in regulating bowel movements and colon health. Consumers should choose whole fruits and vegetables over processed products, such as canned fruits and vegetables and fruit juices without pulp, which are lower in fiber and typically contain excess sugar. Apples, pears, plums, strawberries and blueberries also contain high amounts of soluble fiber, the type of fiber that aids in decreasing unhealthy cholesterol and regulating blood sugar.
Whole Grains
Grain products, such as wheat, rice, corn and oats, contain high amounts of fiber in their natural, or whole, state. Processing whole grains removes the layers that contain most of the fiber, B vitamins and iron, and results in refined grains, which are used in white bread, pasta and rice. Whole wheat bread, wheat bran, popcorn, couscous and brown rice are good sources of insoluble fiber, while oatmeal, oat bran, barley and rye are good sources of soluble fiber.
Legumes, Nuts and Seeds
Legumes consist of beans, peas, lentils, soy, peanuts and alfalfa, which contain mostly soluble fiber. All nuts, particularly pistachios, almonds and hazelnuts, and seeds have insoluble fiber. Nut butters are also good sources of fiber; however, consumers should choose natural nut butters since most mass-produced preparations contain added sugar.
Supplements
Consumers should choose fiber supplements as a last option since the body utilizes nutrients best when past of a well-balanced diet. They must also drink plenty of water throughout the day while taking supplements since they can potentially aggravate constipation and other gastrointestinal issues.
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