Fiber is an important part of a healthy diet. The 2005 Dietary Guidelines for Americans suggests getting 14 g of fiber for every 1,000 calories you consume each day. Eating 3-oz. equivalents of whole grains each day can reduce your risk for heart disease, help you maintain a healthy weight and reduce your risk for developing chronic disease.
Fiber
There are two types of fiber. Soluble fiber turns into a gel-like substance in water. Foods that contain soluble fiber include bananas, Lima beans and citrus fruits. Insoluble fiber remains intact in water. Wheat bran, dried carrots, coconut flakes and rye bran contain insoluble fiber.
Soluble and Insoluble
Oatmeal is an excellent source of both soluble and insoluble fiber. One half-cup dry serving of Old Fashioned Quaker Oats prepared with water provides 15 percent of the daily recommended intake of fiber. This serving contains 4 g insoluble fiber and 2 g soluble fiber.
Benefits
The soluble and insoluble fiber in oatmeal is important for a healthy body and can provide a multitude of health benefits, especially when combined with a sensible diet and regular exercise. The insoluble fiber in oatmeal adds volume to food so you feel fuller and more satisfied after eating it. Insoluble fiber also adds bulk to stool, which relieves constipation. Soluble fiber binds to cholesterol in the digestive tract and eliminates it in stool to reduce the amount of cholesterol in your body. If you do not like the texture of cooked oatmeal, gain the fiber oatmeal has to offer by adding a handful of this healthy grain to trail mix, meatloaf, smoothies, salads or yogurt.
Instant and Regular
A packet of instant oatmeal provides less fiber than regular oatmeal. One packet of Quaker Instant Oatmeal Apples and Cinnamon has 3 g dietary fiber and 1 g soluble fiber. This serving provides about 11 percent of the recommended intake of fiber.
Considerations
Oatmeal is naturally low in fat, calories, sugar and cholesterol when prepared with water. To maximize the nutritional benefits from oatmeal, resist the urge to add white or brown sugar, heavy cream or butter. As with all foods, eat moderate portion sizes to control the number of calories you consume in a day. If you are not accustomed to fiber in your diet, add oatmeal into your daily routine slowly to give your gastrointestinal tract time to adjust.
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