Fiber is one of those foods that you always hear that you should eat more of. It has many health benefits, the best-known likely its ability to regulate and harden stools and keep the gastrointestinal tract clear. But it does much more, from preventing heart disease to increasing fullness. Following a high-fiber diet might seem simple enough --- but not if you do not know which foods to eat more of. Consult your doctor before making any drastic changes to your diet.
Types
Unlike fats, carbohydrates and proteins, your body can't digest fiber. It remains relatively unchanged and moves through the digestive system in bulk. There are two types of fiber: soluble and insoluble. The Mayo Clinic describes soluble fiber as dissolving in water to form a gel that travels through the system. Insoluble fiber does not dissolve in water and passes through the system in a larger mass. This helps relieve constipation and keep bowel movements regular.
Daily Recommendations
The American Dietetic Association recommends that males under age 50 consume 38 grams of fiber per day. Males over 50 need a little less, about 30 grams per day. Women under 50 should consume 25 grams per day, and women over 50 should get 21 grams. It is estimated that Americans only consume 15 grams per day, because typical American foods do not contain high amounts of fiber. About 73 percent of people think they are consuming more fiber than they actually are.
Benefits
Fiber helps flush out unnecessary fats and cholesterol from the blood, preventing plaque buildup and atherosclerosis, or hardening of the arteries. Decreased levels of cholesterol are associated with lower instances of heart disease, hypertension, heart attack and stroke. Fiber decreases metabolic syndrome symptoms which are linked with dyslipidemia, high blood sugar and excess weight, the Harvard School of Public Health explains. Fiber decreases chances of developing type 2 diabetes by replacing simple carbohydrates with complex carbohydrates, which release less insulin and decrease blood sugar levels. Fiber also fights gastrointestinal disorders like diverticulitis and constipation.
Foods
Fruits and vegetables have high amounts of fiber. Choose fresh fruits and vegetables over canned, which are lower in fiber. Keep the skins on all fruits, because that is where a significant amount of fiber is. Legumes like beans, peas, and lentils are high in fiber. Nuts like almonds, walnuts, and seeds are a good source, too. Whole-grain products are rich in fiber. Make sure the first ingredient on the ingredients list is whole-grain or -wheat flour, not enriched or bleached flour.
Tips
A few tips can help you get the right amount of fiber daily. Replace all white bread, rice and pasta with whole-grain versions. If the taste is too different, try combining white and brown rice and pasta during transition until you develop a palate for whole grains. Eat a fruit or vegetable with every meal. Double up veggies in stir-fry and casserole dishes. Make smoothies from whole or frozen fruits. Cook with more beans. Add kidney or lentils as a side dish. Add garbanzo beans and nuts to cold salads.
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