Fiber is an important component in plant-based foods that has many health benefits. A diet rich in high-fiber foods is essential to overall good health. However, most people don't consume enough fiber. Identifying and enriching your diet with foods that contain fiber can help. If you're concerned about your dietary intake of fiber, talk with your doctor or a registered dietitian before making any drastic changes to your diet.
Function
The fiber in foods can serve many important functions in your body, including promoting regular bowel movements and lowering cholesterol levels, says the University of Pittsburgh Medical Center. Fiber may also play a role in reducing your risks for heart disease, gastrointestinal conditions, diabetes and some cancers. Fiber can also help you to lose weight by making you feel full to prevent overeating, according to the University of Maryland Medical Center.
Types
Two main types of fiber exist, which are soluble and insoluble fiber. Soluble fiber combines with liquids to create a gel-like substance, while insoluble fiber does not. Although both types of fiber appear to promote healthy digestion, soluble fiber is responsible for the cholesterol-lowering effects. Because insoluble fiber tends to pass through your digestive tract without changing form into a gel, it has bulk-forming effects on your stools and speeds up the digestive and excretory process, according to the University of Maryland Medical Center. Beans, peas, certain fruits, lentils, barley, nuts and oat bran all contain soluble fiber, while whole grains, wheat bran and most vegetables have insoluble fiber.
Recommendations
The general recommendation for an adult's daily intake of fiber is at least 20 to 30 g, according to the University of Pittsburgh Medical Center. Men may need at least 30 to 38 g of fiber daily, while women usually require 21 to 25 g, MayoClinic.com says. These amounts include both soluble and insoluble types of fiber. Your physician may recommend a higher or lower daily amount of fiber, based on your unique health status and any medications you're taking.
Amounts
In general, nuts, seeds and legumes tend to provide the most amount of fiber per serving. For example, in 1 cup, you can get 16.3 g of fiber from cooked split peas, 15.6 g of fiber from cooked lentils, 15 g from black beans, 13.2 g from lima beans and 10.4 g from baked beans, MayoClinic.com says. In a 1-ounce serving, almonds provide 3.5 g of fiber. Pistachio nuts contain 2.9 g of fiber, and pecans have 2.7 g. Vegetables are second-best in fiber content. In 1 cup, Brussels sprouts have 4.5 g of fiber, artichokes have 4 g of fiber, carrots have 2.5 g and broccoli has 1.5 g, notes the University of Pittsburgh Medical Center. Cooked peas contain 8.8 g of fiber in 1 cup, turnip greens offer 5 g, and cooked sweet corn has 4.2 g. In a 1-cup serving, you can get 6.2 g of fiber from whole wheat pasta, 6 g from cooked barley, 4 g from oatmeal and 3.5 g from brown rice. Fruits are also great sources of dietary fiber. One medium-sized apple or pear has 4 g of fiber. A medium banana, peach, grapefruit or orange has 2 to 3 g of fiber. A cup of blackberries or raspberries has 8 g.
Considerations
Increasing your fiber intake too rapidly can cause uncomfortable gastrointestinal effects like constipation, gas and cramps, warns the University of Pittsburgh Medical Center. You should also drink a minimum of 8 glasses of water each day when you're increasing the amount of fiber in your diet. Also, leave the skins on your fruits and vegetables to prevent losing valuable fiber in your diet, recommends the University of Maryland Medical Center.
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