Fiber is an important part of maintaining optimal health. It comes from portions of plants that your body can't digest. Insoluble and soluble are the two major forms of fiber. Soluble fiber dissolves in water and forms a gel in your intestines. It has shown to help with cholesterol and reducing the risk of heart disease. Insoluble fiber does not dissolve in water and passes through your intestines almost intact. This form of fiber can help reduce the risk of constipation and hemorrhoids, and make you feel fuller faster. You can find fiber-rich food sources in many cereals, fruits, vegetables and whole grains.
Cereal
Not only a convenient way to start your morning, some cereals provide a good source of nutrients and dietary fiber. Healthy cereals generally contain rich sources of vitamins, minerals, dietary fiber and whole grains, such as whole wheat and whole bran. They also should have limited amounts of added sugars, sodium, chemical preservatives and unhealthy fats. High-fiber cereal choices include All Bran with 8.6 g of fiber in a 1/3 cup, of which 1.4 g is soluble fiber and 7.2 g of insoluble fiber. Fiber One also offers high fiber with a ½ cup containing 11.9 g of fiber, with 0.8 g of soluble fiber and 11.1 g of insoluble fiber.
Whole Grains
Whole grains are a versatile choice for receiving the fiber you need. This variety of foods includes whole-wheat bread and pasta, popcorn, barley, millet, oatmeal, brown and wild rice, buckwheat and bulgar. Whole grains contain all parts of the grain, including the bran, germ and endosperm, which contain rich nutrients. Choosing whole grains over their refined counterparts will provide you with richer nutrients and dietary fiber. A ½ cup of cooked whole-wheat spaghetti, for example, contains 2.7 g of fiber, whereas a ½ cup of cooked white spaghetti contains only 0.9 g of fiber. You can find one of the richest whole-wheat fiber choices in wheat bran, with 12.3 g of fiber in a ½ cup, of which 1.0 g is soluble fiber and 11.3 g of insoluble fiber.
Fruits and Vegetables
The American Dietetic Association notes that you can meet your daily fiber needs with 2 cups of fruits and 2 ½ cups of vegetables every day, along with such foods as whole grains and beans. You can find one of the richest fiber choices from the legume variety, kidney beans. A ½ cup of light red, cooked kidney beans, for example, contains 7.9 g of fiber, with 2.0 g of soluble fiber and 5.9 g of insoluble fiber. Pears also contain high sources of fiber, with only ½ of a large pear, with skin containing 2.9 g of fiber with 1.1 g of soluble fiber and 1.8 g of insoluble fiber. Not only do fruits and vegetables offer rich sources of fiber, but they also contain high sources of vitamins and minerals.
Fiber Supplements
Fiber supplements, such as Citrucel or Metamucil, also contain rich sources of fiber. Metamucil, for example, offers fiber food wafers, capsules and powders packed with fiber. A 1-packet serving, or 2 wafers, of Metamucil Fiber Wafers contains 5 g of fiber. As with any new supplement, speak to your doctor before introducing them into your diet.
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