Dietary fiber is indigestible plant material found in whole grains, legumes, fruits and vegetables. It is often added to foods due to its many known health benefits. The U.S. Department of Health and Human Services' "Dietary Guidelines for Americans, 2010" recommends 14 grams of fiber per 1,000 calories. Recommendations for fiber vary depending on age and gender. In general, women should aim for 25 grams and men for 38 grams daily.
Insoluble vs. Soluble Fiber
Fiber is a type of carbohydrate. The body does not have the proper enzymes to break down fiber, like it can break down other carbohydrates. Fiber is classified as insoluble or soluble based on its interaction with water. Soluble fiber forms a gel in the presence of water, slowing digestion. Insoluble fiber does not break down, adding bulk to the stool, making food pass through the digestive tract more quickly. The amount of each type of fiber varies for each grain, fruit and vegetable.
High-Fiber Foods
Oats are the grain highest in soluble fiber. According to the American Heart Association, oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp are high in soluble fiber. The majority of the fiber found in foods is insoluble, which can be found in whole-grain products, including breads, cereals, and pasta. It is also found in wheat bran, rye, rice, barley and most other grains. Some fruits and vegetables are higher in insoluble fiber than others, including cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skins.
USDA Recommendations
The "Dietary Guidelines for Americans, 2010" suggests making half of your grain intake from whole grains, but note that grains contain varying amounts of fiber. Based on a 2,000-calorie diet, adults should consume 6-ounce equivalents of grains, with 3 ounces of whole grains, and 2.5 servings of vegetables and 2 servings of fruits. This dietary pattern should allow an adult to achieve the recommended 14 grams of fiber per 1,000 calories.
Many processed products that are high in fiber may also be high in sodium or fat. Consult the food label to ensure that one of the first ingredients on the list are whole grain, such as "whole wheat" or "whole oats." Products high in soluble fiber will often have a separate line on the food label to distinguish the soluble fiber from the total fiber.
Health Benefits
Soluble fiber has been shown to reduce cholesterol, which can help prevent heart disease, and may help regulate blood sugar. Whole grain intake make reduce risk of heart disease, is associated with lower body weight, and may reduce risk of type 2 diabetes. High-fiber diets can help you feel full longer, which may aid in weight loss. Fiber also regulates the digestive tract, relieving both constipation and diarrhea. When increasing fiber in your diet make sure to add it slowly and drink enough water to help reduce abdominal discomfort.
Member Comments