A diet high in fiber is important in maintaining good health. Fiber is not digested by the body and, instead, passes through the digestive system to become part of stool. It speeds the passage of food through the gastrointestinal tract and helps to prevent constipation and irregularity. Fiber may also help with weight control, because it gives a feeling of fullness without adding calories to a meal. Many foods are good sources of fiber. However, extra fiber should be added gradually to a diet to prevent side effects, such as gas or abdominal cramps. The recommended daily allowance of fiber for people under 50 is 36g for men and 25g for women.
Types of Fiber
There are two types of dietary fiber, soluble and insoluble. Insoluble fiber does not dissolve in liquid and passes through the body unchanged. It adds volume to stool and helps to speed digestion of food. Insoluble fiber is found in many vegetables, in wheat bran and in grains. Soluble fiber dissolves in liquid to form a gel-like material. It may help to lower cholesterol levels in the blood and therefore it may also decrease the risk of heart disease. Oats, barley, nuts and many vegetables are high in soluble fiber.
Fruits
Fresh fruit is an excellent choice for a high fiber diet. One small, unpeeled apple contains almost 4g fiber, and one small pear provides 2.5g fiber. Other fruits are also good sources of fiber, including blackberries with almost 4g in 1/2 cup, and plums that contain more than 2g fiber in just two medium plums. Fruits provide both soluble and insoluble fiber, and they should be eaten without removing the skin or peel.
Vegetables
Most fresh vegetables are excellent sources of dietary fiber. Legumes, such as peas and beans, are especially high in soluble fiber. Just 1/2 cup kidney beans contains 4g of soluble fiber out of a total of 4.5g and a similar amount of cooked peas provides 2g of soluble fiber in a total of 5.2g. Other vegetables, such as broccoli and potatoes, are also high-fiber choices. One small potato contains almost 4g total fiber; one stalk of broccoli provides just under 3g.
Nuts and Seeds
Many types of nuts are also high-fiber foods. Just four almonds contain 1.5g fiber. Other nuts, such as walnuts, pistachios and cashews, also provide fiber. Edible seeds are also good sources of fiber, including sunflower seeds, which contain 4g fiber in just 1 oz.
Grains
Grains and whole grain foods are excellent sources of both soluble and insoluble fiber. One-half cup of cooked brown rice has 1.3g fiber; all its fiber is soluble. Just 1/2 cup of all-bran cereal contains 10g of fiber, and it's almost all insoluble. Foods made with whole grains are an excellent addition to a high-fiber diet. Whole grain bread is an good example, with one slice containing almost 3g of mostly insoluble fiber.
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