Fiber plays a significant role in promoting good digestive health. A diet high in fiber is also believed to help reduce your risk for developing heart disease, diabetes and certain types of cancer. Fiber is found naturally in a number of different foods and liquids. If you are interested in increasing your fiber intake, it's important to know which foods and drinks are the best sources of fiber.
Types
There are two different types of fiber found in foods and liquids: soluble and insoluble fiber. Soluble fiber dissolves in water to form a thick gel. Insoluble fiber remains unchanged when combined with water. According to Colorado State University, the most common types of soluble fiber include pectin, gum and mucilage. Common types of insoluble fiber include lignin, cellulose and hemicellulose. Both soluble and insoluble fiber are found in plant-based foods in varying amounts.
Function
Soluble and insoluble fiber perform two very different functions. According to MayoClinic.com, foods that are high in insoluble fiber help to speed the digestive process and increase stool bulk. Foods that are high in soluble fiber help to lower your LDL or "bad" cholesterol and regulate the absorption of glucose into the bloodstream.
Sources
High-fiber foods can be broken down into five categories: fruits, vegetables, grains, legumes and nuts/seeds. According to the Mayo Clinic website, some of the best fiber foods include artichokes, split peas, lentils, beans and raspberries. A 1-cup serving of each of these contains anywhere from 8 to 16 g of fiber. According to The Southern New Hampshire Medical Center, prune, grapefruit, tomato, orange, apple and grape juices offer between 2 and 4 g of fiber per 1-cup serving.
Benefits
A high-fiber diet has a number of benefits. Eating foods that are high in insoluble fiber can reduce constipation and relieve symptoms caused by irritable bowel syndrome. Foods rich in insoluble fiber may also decrease your risk for developing diverticulitis, hemorrhoids and/or colorectal cancer. Eating a high-fiber diet can also potentially help you to lose weight by helping you to feel full longer.
Considerations
If you increase your fiber intake relatively quickly, you may experience gastrointestinal discomfort such as bloating, gas, cramps or diarrhea. If you have diverticulitis, consult your physician prior to increasing your fiber intake. According to the Southern New Hampshire Medical Center, eating more fiber during a flare-up can potentially cause symptoms to worsen.
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