Fiber Filled Foods

Occasionally referred to as "roughage" or "bulk," dietary fiber may have slightly unappealing names, yet packs incredible health benefits. The two types of fiber include soluble fiber, which dissolves in water, and insoluble fiber, which does not. Eating a diet high in fiber-filled foods promotes proper health and functioning of many major body systems. Consult your doctor before making any drastic changes to your diet.

Benefits

Since insoluble fiber does not dissolve in water, it moves through the body relatively unchanged, providing a bit of bulk to the body's waste. Fiber can also soften hard stools and thicken loose stools. As such, fiber encourages normal bowel movements, which help maintain the body's health. Soluble fiber helps lower the body's level of low-density lipoprotein, a dangerous type of cholesterol. It has also been shown to lower blood pressure, enhance the immune system and regulate blood sugar levels. As an added benefit, fiber-filled foods might also help with weight loss, because they help the body feel full for a longer period of time.

Recommended Allowances

The National Academy of Sciences' Institute of Medicine recommends appropriate fiber levels for adults. Men 50 and under should consume at least 38 grams of fiber per day, while men over 50 should consume roughly 30 grams per day. Women 50 and under, meanwhile, need a daily fiber intake of at least 25 grams, while women over 50 should consume 21 grams. Unfortunately, the Institute fears that very few Americans actually reach their recommended daily fiber intake.

Insoluble Fiber Foods

Foods high in insoluble fiber include whole-wheat flour, wheat bran, a variety of vegetables and nuts. Whole-wheat flour is used to make a wide variety of foods, including whole-wheat pasta and whole-wheat breads. When buying breads and pasta, look for "whole wheat" or "whole-wheat flour" as the first ingredient on the packaging. You can also use whole-wheat flour to make muffins, cookies and cakes. Fiber-filled vegetables include artichokes, peas, broccoli, Brussels sprouts, spinach and potatoes. Keep in mind that much of the fiber is contained in the skin, so peeling your vegetables significantly reduces the fiber content. High-fiber nuts include sunflower seeds, almonds, pistachios and pecans.

Soluble Fiber Foods

Oats are one of the most significant sources of soluble fiber and can be used in cereals, cookies, muffins and oatmeal. Eating peas and/or beans daily can also significantly help raise your daily fiber intake. In fact, most beans are an extremely high source of soluble fiber. Fiber-filled beans include black beans, lima beans and baked beans. Carrots, apples, raspberries and pears are also extremely good sources of soluble fiber. Again, note that much of the fiber is contained in the skin of the fruit or vegetable.

Supplements

Although fiber supplements are available, eating whole foods is generally a better option. Fiber supplements cannot provide the vitamins, minerals and nutrients provided by fiber-filled foods, the the Mayo Clinic explains. That said, a fiber supplement may be beneficial if you cannot consume enough fiber through your diet. As with any supplement, speak with your doctor before including a fiber supplement in your daily routine.