Eating a diet rich in fiber helps to promote bowel regularity and may help to reduce risk of chronic disease such as heart disease, certain forms of cancer and diabetes. A high-fiber diet may also help as a weight-loss technique. As always, consult with a doctor before making any substantial dietary changes.
What is Fiber?
Eating fiber has many health benefits. Fiber is a carbohydrate and is undigestible in the gastrointestinal tract. There are two types of fiber, each with its own function. Soluble fiber provides a gel and helps to whisk away cholesterol. Insoluble fiber adds bulk and increases transit time in the colon. Eating both types of fiber is important to maintain colon health.
Health Benefits of Fiber
Eating fiber-rich foods as a regular part of a healthy diet helps the gastrointestinal tract function better. Incorporating both types of fiber promotes colon regularity and may also decrease risk of colon cancer due to increased transit time of waste products within the colon. People who have diabetes also benefit from following a high-fiber diet. Increasing fiber can reduce blood sugar levels and provide better diabetic control. A high-fiber diet is recommended to reduce cholesterol levels in people who have heart disease. Another benefit of fiber is to increase fullness, thus reducing overall calorie intake, which may promote weight loss.
How Much is Needed per Day?
For men who are under the age of 50, experts recommend consuming at least 38 g of fiber per day. This recommendation is reduced to 31 g of fiber for men who are over 50 years old. Women who are 50 years or younger should aim to eat 25 g of fiber every day. For women who are older than 50, the recommended daily intake changes to 21 g a day.
Food Sources of Fiber
Foods that are rich in fiber include fruits, vegetables, nuts, seeds, whole grains and legumes. Fruits and vegetables contain an average of 3 g of fiber servings. Nuts and seeds contain an average of 4 g of fiber per serving. Whole-grain foods vary from product to products. Look for key words such as whole wheat flour, bran flour and good source of whole grain on the food label. As a guide, a fiber rich whole grain contains at least 3 g of fiber per serving. Legumes contain up to 6 g of fiber per serving and are considered to be an excellent source of plant-based fiber and protein.
Suggestions to Increase Fiber in the Diet
To meet the recommended 25 to 38 g of fiber per day a focus on a plant-based diet should be considered. Aim to incorporate whole-grain cereals or breads to breakfast paired with fresh fruit and yogurt topped with bran. For lunch try a bean based soup coupled with a green salad topped with sunflower seeds and legumes. At dinnertime increase the produce and fill half your plate with vegetables or fruit. Try eating fruits, vegetables or nuts for snacks.
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