Fiber is an essential dietary component, though it is a portion of food that goes undigested by the body. Dietary fiber promotes bowel regularity and prevents constipation; according to the Jackson Siegelbaum Gastroenterology medical practice, it can reduce the risk of some bowel diseases, including diverticulitis and colon cancer. Many foods within a high-fiber diet also provide other nutrients that promote health.
Identification
Fiber is a type of carbohydrate typically found in plant-based foods such as fruits, vegetables and grains. The Harvard School of Public Health recommends adults eat 20 to 35 grams of fiber daily from food sources, as opposed to fiber supplements. Foods high in fiber also provide many other nutritional benefits that fiber supplements do not. The Clemson Cooperative Extension does not recommend a diet too high in fiber and suggests keeping total amounts of daily fiber at less than 50 to 60 grams.
Types
Dietary fiber is made up of two different kinds: soluble and insoluble. Soluble fiber can be dissolved in water and is consumed by bacteria in the intestine. According to the American Heart Association, soluble fiber helps to control cholesterol levels that contribute to heart disease. Insoluble fiber is not dissolved in water and promotes stool bulk. This type of fiber encourages weight management by helping you to feel full sooner while eating, so you may eat less food.
Nutrients
Foods that are part of a high-fiber diet are frequently high in other nutrients as well. For example, whole grains contain dietary fiber but are also sources of B vitamins such as folate, niacin and riboflavin. These B vitamins promote the body's metabolism, which helps with weight control. Oranges are a source of dietary fiber, but they also contain vitamin C and calcium.
Prebiotics
Eating foods high in fiber increases your overall intake of prebiotic fiber, a special type of soluble fiber. Inulin and oligofructose, which the bacteria in the intestine ingest, are two types of prebiotic fiber. They increases the amount of good bacteria found in the intestine and promote many health benefits. According to Jackson Siegelbaum Gastroenterology, prebiotic fiber helps to maintain a healthy weight, increase the absorption of calcium, control appetite and manage cholesterol.
Ideas
So many foods contain fiber that following a high-fiber diet affords many different choices. Vegetables, legumes and grains are good sources of soluble fiber. Some examples include split peas, oat bran, artichokes and barley. One half-cup of cooked navy beans contains 9.5 grams of fiber, while one half-cup of bran cereal contains 8.8 grams. Insoluble fiber can be found in some grains and many fruits, especially those eaten with the skin on. Examples include figs, blackberries and shredded wheat cereal. One half-cup of raw raspberries contains 4 grams of fiber.
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