Primarily found in plant foods, fiber is an essential part of a healthy digestive system. You can enjoy high fiber foods, such as raw fruits and vegetables, as snacks or as part of your main meals. While fiber supplements are available, high fiber foods are also rich in vitamins and minerals, which are needed by the body to function properly.
Types of Fiber
Fiber can be categorized as soluble or insoluble. In the body, soluble fiber combines with water to form a gel. This works to slow down digestion and has been shown to help lower cholesterol and manage blood sugar levels. Insoluble fiber works as a natural laxative. It moves quickly through the body and helps to bulk up stools. Insoluble fiber can be beneficial for those suffering from constipation.
Soluble Fiber Sources
Foods high in soluble fiber include oats, brown rice, oat bran, barley, apples, citrus fruits, plums, broccoli, carrots, peas, potatoes, squash, zucchini, pinto beans and psyllium seed husks. These all contain at least 1g of soluble fiber per serving.
Insoluble Fiber Sources
Insoluble fiber can be found primarily in wheat, whole grains and vegetables. Foods high in insoluble fiber include whole-wheat grain products, wheat bran, rye bread, oats, rice, barley, graham crackers, popcorn, apples and pears with skin, blackberries, broccoli, parsnips, beans and lentils.
Adding Fiber
It is important to add fiber to your diet gradually. Consuming too much fiber too quickly can cause unwanted gas, bloating, cramping and abdominal discomfort. Add fiber to your diet slowly over a few weeks worth of time. As you increase your fiber intake, increase your water intake as well. Water helps the body to adequately use fiber and can also help to avoid constipation by keeping your stools soft.
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