Dietary fiber is a substance in your diet derived from a variety of plants, including vegetables, grains and fruits. Consumption of adequate amounts of fiber can ease the effects of certain gastrointestinal disorders and help control your blood glucose and cholesterol levels. Of course, you never want a diet made up completely of high-fiber foods, but depending on your food preferences, you can add a wide range of fiber sources to your diet.
Fiber Basics
Fiber sources in your diet come in two fundamental forms. Insoluble fiber, which aids digestion and promotes regular production of stool, comes from foods that include celery, carrots, tomatoes, seeds, whole-grain cereals and breads, cucumbers, bulgur and brown rice. Soluble fiber, which has positive effects on your cholesterol and glucose, comes from foods such as beans, lentils, apples, strawberries, dried peas, pears, legumes, oatmeal and oat bran.To gain the benefits of dietary fiber, men must consume roughly 30 to 38 g from soluble and insoluble sources per day, while women must consume roughly 21 to 25 g per day.
Fiber Examples
To get enough dietary fiber, the American Academy of Family Physicians recommends that you eat a minimum of 2 ½ cups of fiber-rich vegetables and 2 cups of fiber-rich fruit each day. Examples of especially high-fiber vegetables include artichokes, sweet potatoes, green peas as well as kidney, Lima, navy, pinto, black and white beans. Examples of especially high-fiber fruits are pears, blackberries, raspberries, figs, dates and prunes. Examples of especially high-fiber grains are barley, whole-wheat spaghetti, oat bran muffins, bran flakes and popcorn.
Adjusting Your Diet
If you add fiber to your diet too rapidly, you can develop side effects such as excessive gas production, cramping and bloating. To avoid these consequences, make changes to your current diet gradually. For example, pick one high-fiber food that appeals to you, and add it your rotation of foods. In several days or so, add another appealing food. Repeat this pattern until your diet contains enough fiber to meet recommended levels.
Considerations
To learn the fiber content of the foods you eat, read the nutritional labels that come with them or do research online if no label is available. Be aware that different brands of the same food may have varying fiber contents. In addition to adding fiber to your diet gradually, safeguard yourself from problems by increasing your fluid intake along with your fiber intake. To get the fluids you need and avoid adding unwanted calories to your diet, consume eight 8-oz. glasses a day of water or other low-calorie liquids per day. Consult your doctor and a registered nutrition for further information and advice on fiber consumption.
References
- MayoClinic.com: Dietary Fiber; Essential for a Healthy Diet; November, 2009
- Harvard School of Public Health: Fiber; Start Roughing It!
- American Academy of Family Physicians - FamilyDoctor.org: Fiber: How to Increase the Amount in Your Diet; December, 2010
- MayoClinic.com: High-Fiber Foods; November, 2009
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