Getting enough fiber in the diet is important for good health. Fiber keeps the bowels regular and some forms of fiber have a protective effect against heart disease and diabetes. There are two kinds of fiber and both are important: Soluble fiber partially dissolves in water and insoluble fiber does not dissolve in water. There are many foods that are good sources of fiber, so eating a well balanced diet, should help you meet the daily fiber requirement, which is about 25 to 35 grams per day for adults.
Whole Wheat Products
A diet that is high in fiber appears to lower the risk of obesity, heart disease, diabetes, constipation and diverticular disease, which is an inflammation of the intestines, states the Harvard School of Public Health. Whole grain foods, which contain insoluble fiber, tend to provide the most benefit when it comes to lowering the risk of heart disease and diabetes. To lower the risk for disease, instead of buying white bread, pasta and rice, go for whole grain versions of these foods. A half a cup of whole wheat pasta can have up to 2.5 g of fiber, versus white pasta, which has only .9 g.
Fruits and Vegetables
Fruits and vegetables are a healthy, low calorie option when it comes to including fiber in the diet. To get enough of all of the vitamins and nutrients the body needs, it is best to eat a wide variety of both. The more colorful the plate, the better. Consuming fruits and vegetables can also help with weight loss efforts because they are high in fiber and water content. Both keep the body feeling full, which can curb binge eating, yet they are low in calories. Most fruits and vegetables have between 1.5 to 2.5 g of fiber per 1/2 cup. The best sources are okra and green peas, which have 4 g per 1/2 cup or apples, mangos and raspberries, which have about 3 g per 1/2 cup.
Beans and Legumes
Legumes, which includes lentils, split peas, kidney beans, black beans, navy beans, black-eyed peas, chick peas and garbanzo beans, not only provide the body with fiber, but they also are packed with many important vitamins and minerals. To help meet daily needs, the Cleveland Clinic recommends getting at least 3 cups per week. One 1/2 cup of beans can contains between 4 to 8 g of fiber, with kidney beans being the highest.
Nuts and Seeds
You can eat nuts and seeds by themselves or add them to foods to help boost daily fiber consumption. Just 1/4 cup of almonds, peanuts, sunflower seeds or walnuts can add 3 g of fiber to a meal. Nuts can also be high in fat and calories, so you should consume them in moderation.
Oatmeal and Oat Bran
A bowl of oatmeal or products containing oat bran not only provide fiber, they also lower the level of the "bad" cholesterol, called low density lipoproteins or LDL. Eating just 5 to 10 g of fiber each day can help block cholesterol absorption in the body; a bowl of oatmeal contains about 6 g of fiber. Add some fruit into that bowl and raise the fiber content to 9 to 10 g. Since the body does not digest fiber, adding too much too soon, can lead to stomach cramps and other symptoms. When increasing fiber intake, do so slowly.
Member Comments