The Best Sources Of Fiber In The Diet

Dietary fiber is defined as the nondigestible carbohydrates present in plants. Soluble fiber forms a viscous gel when mixed with liquid. Insoluble fiber passes through the digestive tract largely intact. Among fiber's numerous beneficial effects are these: by adding bulk to your diet, fiber helps to normalize bowel movements and increase your sensation of fulness, aiding weight loss. Fiber also can lower cholesterol and help regulate your blood sugar. And because your body cannot digest it, fiber is calorie-free. The best sources of fiber include fruits, vegetables, legumes and whole grains.

Fruits

It is recommended that adult males under aged 50 get 38 g/day of fiber; adult women in this age range should aim for 25 g/day. If you are older than 50, aim for 30 g/day if you are a man and 21 g/day if you are a women. Meeting this requirement is much easier if you include several servings of fruit each day. Prunes, pears and berries are examples of high-fiber foods. One cup of pitted prunes contains over 12 g of fiber, or roughly half the daily requirement for women.

Vegetables

Vegetables are another excellent source of fiber. Nearly all vegetables contain some insoluble fiber, which helps prevent constipation and hemorrhoids. Some vegetables noted for their high fiber levels are spinach, Brussels sprouts, squash and mushrooms. If you like artichoke hearts, you'll be happy to know that just one cup of this nutritious vegetable provides 14.4 g of fiber.

Legumes

Legumes include beans, peas and lentils. In addition to being high in protein and other nutrients, most legumes contain a hearty dose of dietary fiber. In fact, per one cup serving, the average legume contains more fiber than most other foods. Navy beans, split peas, kidney beans and lentils are all good options, as are refried beans. All of these contain over 10 g of fiber per one cup serving. When adding fiber to your diet, increase your daily intake gradually, to avoid gas and stomach upset.

Whole Grains

The soluble fiber found in oats and barley helps to lower blood cholesterol and blood glucose levels. Other whole grain sources of fiber include whole wheat bread and brown rice. One slice of whole grain bread has 3 g of fiber. The average adult American male only gets between 12 and 18 g of fiber per day, which is less than half of the daily requirement. To add fiber to your diet, opt for whole grain bread over white varieties and consider adding fresh fruit to your cereal.