Most experts agree that eating a high-fiber diet will benefit your health. The USDA dietary guidelines state that eating a diet rich in fiber is important to your health. Consuming the recommended amount of fiber in your diet can help with weight maintenance. Eating more fiber may lower your risk of heart disease and diabetes. It may also lower your risk of some other chronic diseases.
Fiber Explained
Dietary fiber is sometimes called roughage. MayoClinic.com describes it as all the parts of plant foods that your body can not absorb or digest. Dietary fiber passes through your digestive system relatively intact. Fiber is put into two categories: soluble fiber and insoluble fiber. Soluble fiber dissolves in water and turns into a gel-like substance. Insoluble fiber is good for people who have a problem with constipation, because it aids with the movement of food through the digestive system.
How Much Fiber Should You Eat
Americans typically eat about 15g of fiber per day, notes Harvard School of Public Health. Children and adults should take in at minimum 20g of fiber each day from food. Men and teens may require more than 30g of dietary fiber a day. These recommendations exclude supplements. The more calories you consume, the more fiber you should take in.
Foods to Eat
To increase your intake of fiber, eat plenty of fruits, vegetables, legumes and nuts. Good sources of soluble fiber are legumes, beans, oats, blueberries, strawberries, pears, citrus fruits, apples and nuts. Insoluble fiber is found in brown rice, whole-grain cereals, wheat bran, whole-wheat breads, barley, zucchini, celery, cucumbers, tomatoes, and carrots. Good high-fiber snacks include a handful of nuts, low-fat popcorn and dried and fresh fruit. Try to eat more meals made with legumes and beans instead of meats. Soups and chili are good choices.
Supplements
While eating more dietary fiber is considered the better option, you may find you need to add a fiber supplement. Some people find adding a fiber supplement aids with their diarrhea, constipation and irritable bowel syndrome. Talk to your doctor about adding a fiber supplement.
Increase Fiber Gradually
Increasing the amount of fiber in your diet is a good thing, but don't add a lot of fiber too quickly. Doing so may give you abdominal bloating, intestinal gas and cramping. MayoClinic.com recommends you gradually increase your fiber intake over a few weeks. As you increase your fiber intake, drink more water as well. Fiber absorbs water, which will make your stools bulky and soft.
Health Benefits of Fiber
Eating a high-fiber diet can lower your risk of heart disease, according to the Harvard School of Public Health. It also reports that a diet which is low in cereal fiber, yet rich in high glycemic-index foods, seems to predispose a person to developing Type 2 diabetes. Consuming more insoluble fiber may help to prevent the development of bulging intestinal pouches, known as diverticulosis.
Member Comments