All foods of plant origin have fiber, which is an indigestible substance that offers an array of health benefits. The typical U.S. diet usually falls far short of the daily recommended intake because of its focus on processed foods, sugar and animal proteins. While you can take fiber supplements, eating a variety of fiber-rich foods will offer optimal benefits.
Types of Fiber
Fiber comes in two types: soluble and insoluble. Insoluble fiber passes through the body essentially unchanged and its primary benefit involves adding bulk to stools and helping waste pass through the intestines more quickly. Soluble fiber mixes with water to form a gel. This type of fiber in particular might help improve a number of health conditions. All fiber-containing foods contain both kinds of fiber, though one particular food might have a richer store of one type.
Recommended Intake
Fiber recommendations vary between men and women. MayoClinic.com explains that men should aim for 30 to 38 g daily while women should get 21 to 25 g every day. If you find it difficult to meet this daily intake, consider using a fiber supplement. Again, getting the bulk of your fiber from your diet is the better option.
Benefits of Dietary Fiber
Eating a fiber-rich diet prevents constipation and reduces your risk of bowel-related conditions such as hemorrhoids and diverticulitis. Fiber also helps absorb excess cholesterol in the intestinal tract, reducing the amount released in the bloodstream. It can also benefit diabetics by slowing the release of sugar into the bloodstream.
Eating fiber-rich foods can also help with weight loss and maintaining a healthful weight. High-fiber foods tend to have fewer calories and are more filling. You need to chew fiber-rich foods more thoroughly, giving your body time to register it has had enough before you overeat.
Fiber-Rich Foods
Centering your diet on a variety of plant foods will naturally increase your fiber intake. Certain foods however, offer particularly rich amounts.
If you want to increase insoluble fiber to promote regularity, focus on brans -- wheat, corn, rice and oat. Just 1 oz. of corn bran offers 22 g of fiber. You can find many breakfast cereals made with bran. Pick whole grains over white, processed foods. White flour foods have been stripped of the part of the grain that contains the majority of its fiber.
Beans are not only a source of fiber, their high protein content makes them a nonanimal, low-fat protein source. Most varieties of beans will offer at least 10 g of fiber in just 1 cup. Navy beans, however, contain 19 g.
When it comes to fruits, seed-rich berries really pack in the fiber, especially raspberries -- 8 g in just 1 cup. Other good choices include oranges, pears, figs and prunes. High-fiber vegetables include those in the cruciferous family such as broccoli, cabbage and cauliflower, squash, leafy greens and potatoes.
Warnings
When it comes to increasing fiber intake, you might want to start off slowly if you are eating a low-fiber diet. Increasing intake too quickly can lead to problems such as bloating and gas. This is especially true of fiber supplements. Drink plenty of water, which is especially important for supplementation. Too much fiber and too little water can lead to constipation. Eating too much fiber can prove problematic in some instances, such as if you have an active episode of an inflammatory bowel disease or if you have just had surgery that affects your digestive tract. In these instances, you need to eat less fiber. Consult a medical professional before making significant changes in your diet.
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