Foods rich in dietary fiber provide numerous health benefits, not to mention giving you a feeling of fullness so that you consume fewer calories. Fiber absorbs water and stays in the stomach longer, which keeps you from overeating. Paying attention to the Nutrition Facts labels on food packages can help you get the amount of dietary fiber you need daily. The Centers for Disease Control and Prevention recommends 14 g of fiber for every 1000 calories you consume each day. Preferably, fiber should come from the foods you eat and not from fiber supplements.
Fresh Fruits
Fresh fruits provide excellent sources of insoluble fiber to keep things moving through the intestinal tract, which may lower the risk of colon cancer. You should eat the skins as well as the fruit as these contain most of the fiber. The skins on potatoes and the peels on apples and pears are common examples. Consume fiber from fresh fruits rather than highly processed fruit juices or other fruit mixes. Dried fruits such as figs are also high in dietary fiber.
Whole Grain Breads
Breads made from whole grains such as barley, whole wheat, whole oats and whole rye are healthier than enriched breads made from refined white flour. The American Heart Association points out that most whole grains are high in dietary fiber, whereas much of the dietary fiber has been removed from refined grains. In addition to being key sources of many essential nutrients, the dietary fiber from whole grains helps reduce blood cholesterol levels, which can decrease the risk of heart disease. Since not all brown bread is made from whole grain, it is important to read product labels carefully as some enriched products are only colored brown.
Other Whole Grain Products
Whole grain foods are examples of good carbs that have more of the fiber and complex carbohydrates the body needs for fuel. Like white bread, pasta made with white flour loses fiber and other nutrients in the refining process. Although some nutrients can be added back in, fiber is not. For healthier alternatives, eat brown rice and wild rice along with whole grain pastas, breads, cereals, bagels, muffins and corn tortillas.
Oatmeal, bran and other high fiber cereals made from whole grains generally do not contain much added sugar, which is another health benefit. Adding fruit to cereal or oatmeal can increase fiber intake even more.
Beans and Peas
Beans, particularly kidney beans, provide another food source high in dietary fiber. Peas, lentils, butter beans and green beans are other excellent sources of soluble fiber, which keep insulin levels low by delaying the absorption of sugars from food into the bloodstream. You can use beans in tortillas, soups or as side dishes.
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