A diet high in fiber will help to promote a healthy lifestyle and even help reduce the risks of many diseases. Unfortunately, many people are not getting the recommended daily value of fiber in their diet. Fast foods and junk foods contain little to no fiber, and these foods are ubiquitous and often consumed.
Identification
There are two types of fiber, soluble and insoluble. Soluble fiber dissolves in water; insoluble fiber does not dissolve in water. Soluble can help to lower glucose levels and cholesterol, according to MayoClinic.com. Soluble fiber is found in oats, peas, beans and citrus fruits. Insoluble fiber is found in whole wheat floor, nuts and dark vegetables. This kind of fiber helps with the digestive system.
Benefits
Fiber offers the body several different benefits. According to MayoClinic.com, fiber normalizes bowel movements and decreases the chance of constipation. Increasing the amount of fiber in your diet can also help to lower cholesterol, blood pressure and inflammation. A diet high in fiber will help control blood sugar levels, which can be helpful for someone who has diabetes. Fiber also creates a feeling of fullness and make you feel full longer, which can help aid in weight loss.
Amount
According to the University of California San Francisco Medical Center, it is estimated that Americans only get about 15 g of fiber in their diet per day. It is recommended that people consume between 25 and 30 grams of fiber on a daily basis. This amount can be done with just food sources alone. Fiber supplements do not need to be taken to reach the daily value requirements.
Foods
Fiber is found in many different foods. Whole wheat products, like whole grain pastas and whole grain breads, contain high amounts of fiber. Fruits also contain fiber. Eating the fruit with the skin on it will increase your fiber amount. Vegetables provide a source of fiber as well. Many enriched granola bars and cereals have added fiber in them. Beans and legumes will also fuel the body with fiber.
Warnings
It is possible to consume too much fiber. Although fiber is a healthy way to maintain weight and promote health, too much of anything can be a bad thing. Moderation is the key. A diet that contains too much fiber can actually cause constipation. Gas, discomfort and possible blockages can also be a result of eating too much fiber. It is important to remember to drink water regularly when eating fiber.
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