Fiber, sometimes called roughage, is the part of plant foods that does not break down during digestion. It passes through your digestive system unchanged, providing bulk for regularity. According to gicare.com, fiber also nourishes the beneficial bacteria that occur naturally in your colon, and it promotes good health in a number of ways. The Mayo Clinic advises women to eat 21 to 25 grams of fiber daily, and men to eat 30 to 38 grams.
Essential Fiber
Gicare.com explains that there are three types of fiber. Insoluble fiber does not dissolve in water, but retains water and acts as a stool softener. Soluble fiber dissolves in water and is fermented by beneficial colon bacteria for their nourishment. Prebiotic fibers are specialized, and they provide distinct benefits such as enhanced immune functions, increased calcium absorption and aid in building bone density, increased beneficial bacteria and decreased unhealthy bacteria in the colon, and lowered triglyceride levels.
High-Fiber Foods
The Mayo Clinic suggests eating a variety of high-fiber foods. Fruits, such as raspberries, apples, pears, strawberries, bananas and oranges are high in fiber. Artichokes, cooked peas, broccoli, cooked greens, sweet corn and Brussels sprouts are some high-fiber vegetables. High-fiber grains and cereals include whole wheat pasta, barley, oatmeal and oat bran products, air-popped popcorn, brown rice and other whole grains and whole grain breads. Nuts, seeds and legumes are also high in fiber. Include split peas, lentils, black beans, lima beans, sunflower seed kernels, almonds, pistachios and pecans as part of your high-fiber diet.
High-Fiber Breakfasts
One packet of instant oatmeal enhanced with 1/4 cup oat bran, 1/4 cup raisins and 1 cup of 1 percent milk is a good high-fiber breakfast.
An optional high-fiber breakfast is one orange, one poached or boiled egg, 3/4 cup all-bran cereal, one slice whole wheat toast with 1 tsp. margarine or butter, 1 cup skim or 2 percent milk, 10 whole plain almonds, and hot coffee or tea.
High-Fiber Lunches
For a high-fiber lunch, try one slice of vegetable pizza with non-fat cheese, 1-2/3 cup gazpacho, and one snack cup of nonfat pudding.
An option is 1 cup barley vegetable soup, sandwich consisting of 2 oz. sliced turkey breast, two slices whole grain bread, 2 tsp. butter or mayonnaise and sliced tomato and lettuce leaf, one pear or apple, 1 cup skim or 2 percent milk.
High-Fiber Dinners
A high-fiber dinner might include baked cod fillets with your choice of sautéed vegetables, 2/3 cup oven-roasted potatoes, 3/4 cup roasted asparagus, and fresh fruit dipped in chocolate fondue for dessert.
A dinner option is 1 cup tomato juice, 3 oz. broiled halibut, 1/2 cup kasha, 1/2 cup steamed broccoli, 1/2 cup salad consisting of romaine lettuce with sliced raw vegetables of your choice and 2 tsp. oil and vinegar dressing, one slice whole wheat bread with 1 tsp. margarine or butter, 1/2 cup blackberries, and 3 tbsp. bran in 1 cup of low-fat yogurt.
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