Fiber is a substance contained in plant-based foods. Dietary sources of fiber include fruits, vegetables and whole grains. Fiber plays an essential role in maintaining health. A fiber-rich diet aids in the digestive process, helps guard against constipation and may even reduce your risk of diabetes and heart disease, reports the Mayo Clinic. Consult your doctor before making any drastic changes to your diet.
Insight
Dietary fiber, or roughage, includes the parts of plant foods your body can't absorb or digest, the Mayo Clinic explains. Fiber moves rather quickly through your stomach, intestines and colon, then out of your body. Since fiber can make you feel full in a hurry, it may keep you from overeating and help you manage your weight.
Considerations
The National Academy of Sciences recommend that men aged 50 and under get 38 grams of fiber each day; men 51 and older should consume 30 g daily. The recommended daily fiber intake for women 50 and under is 25 g; older women require 21 g.
Types
Vegetables, fruits and whole grains are the main sources of a fiber diet plan. Aim for at least four servings of veggies and three servings each of fruit and whole grains each day, recommends the Cleveland Clinic.
You can meet your daily fiber requirements in a variety of ways. For instance, add frozen or fresh vegetables to sauces and soups, or top high-fiber breakfast cereal with raisins, sliced bananas or blueberries. Replacing white rice and pasta with brown rice and whole-wheat pasta will also add fiber to your diet.
Sample Meal Plan
Ample amounts of fiber-rich food can be incorporated into each meal of the day, according to the Cleveland Clinic.
A breakfast menu may include 1/2 cup of cooked oatmeal, 2 slices of whole-wheat toast and 1/2 cup of strawberries or blueberries.
Lunch may consist of a medium apple or pear, 1 cup of vegetable soup, 1 cup of mixed greens, a few tomatoes and cucumber slices, 1 teaspoon extra virgin olive oil and a tablespoon of grated Parmesan cheese.
A sample dinner menu includes broiled Atlantic salmon fillet, 1 cup of brown rice, 1 cup of broccoli and one whole-wheat roll.
Snack ideas include raw veggies like carrots and broccoli, fresh or dried fruit, granola bars, whole-grain crackers and low-fat popcorn.
Precautions
It's important to gradually increase your dietary fiber. Adding too much fiber too quickly can produce a number of uncomfortable side effects like cramping, bloating and excess gas, the Mayo Clinic cautions. It's also important to drink at least eight 8-oz. glasses of water or calorie-free fluids every day, because fiber works best when it absorbs water.
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