The Mayo Clinic suggests that a high-fiber diet may help to reduce the risk of diseases like heart disease and diabetes while also promoting a healthy digestive system. Even though it is such an important part of a healthy diet, the American Dietetic Association says that the average person doesn't get enough in her diet. Read nutrition labels carefully and aim for at least 18 g of fiber per day for better health.
Soluble Fiber
There are two types of fiber: soluble and insoluble. Soluble fiber combines with fatty acids in the stomach and slows the digestion of sugar in the stomach, making it a good choice for people trying to regulate their blood sugar. It also lowers the amount of bad cholesterol as well, making for a stronger cardiovascular system and reducing the risk of heart disease.
Insoluble Fiber
Insoluble fiber is the type of fiber known to promote regular bowel movements by moving waste through the intestines. It also keeps the pH level in the colon at a desirable level, which can help to prevent colon cancer and other colon health issues.
High Fiber Foods
Fiber is only found in foods that are derived from plants, so beef, chicken, fish and other meats contain no fiber. Health Castle reports that an item must contain 5 g or more of fiber in each serving to be labeled "high fiber." Choose whole-grain breads and breakfast cereals that contain a lot of fiber to start out the day.
Fiber is also found in plentiful amounts in fruits and vegetables. Berries, apples, kiwi and oranges are all great sources of fiber, along with broccoli, peas, lettuce and spinach.
Fiber Supplements
The Mayo Clinic recommends fiber supplements for people with digestive disorders, like irritable bowel syndrome, and for those who find it difficult to get enough fiber in their diet otherwise. Fiber supplements are found in pill or powder form at any grocery store or drugstore and should be added slowly into your diet to avoid problems with gas and ill-timed bowel movements. If you are considering supplementing your diet with additional fiber and you are currently taking other medications, talk to your doctor about possible interactions before getting started on a fiber regimen.
Fiber and Kids
Fiber is as important for children as it is for adults, but kids can be pickier eaters than adults, and parents may find it difficult to make sure their child gets enough in their diet. Consider starting their day out with a whole-grain cereal or toast, and following up with plenty of fresh fruit throughout the day. Experiment with new and different fruits and vegetables loaded with fiber to inspire new favorites.
Kids' Health recommends figuring the recommended number of grams of fiber your child should consume by adding 5 to his age. In this sense, a 6-year-old would need about 11 g of fiber per day.
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