A high-fiber diet contains large amounts of the complex plant carbohydrates that your body can't digest or absorb. Fruits, grains and vegetables break down into various nutrients as they travel through your digestive system. The simple carbohydrates, vitamins and minerals are absorbed through the walls of your intestines and into your bloodstream. The complex carbohydrates that make up dietary fiber can't travel through the intestinal walls. Instead, they linger in your gastrointestinal system to serve a variety of vital functions.
Types of Fiber
Dietary fiber is classified as soluble or insoluble. Soluble fiber from the inside of plant cells dissolves in water within your bowels and then combines with bile acids to create a gel that passes from your body in your stools. Insoluble fiber from the plant cell walls doesn't dissolve in your intestines. It remains in your stools, providing the bulk and softness that allows you to have regular bowel movements. You need both types of dietary fiber for your overall health.
Soluble Fiber
Legumes, including dried beans, peas and lentils, are excellent sources of soluble fiber. You can also obtain soluble fiber from oats, oat bran, fruits and vegetables. Munch on edible peels, membranes, skins and seeds to get the most fiber from the produce you eat. Apples, pears, blackberries, oranges, grapefruit, carrots, barley, nuts, psyllium and flaxseeds are among the top 20 soluble fiber sources.
Insoluble Fiber
Whole-grain breads, cereals, pastas and baked goods are the best sources of insoluble fiber. You can increase your insoluble fiber intake by replacing white rice or pasta with whole-grain products, including quinoa, couscous, barley, brown rice, wild rice or oatmeal. Some whole grains, such as rye berries, wheat berries or cracked wheat, provide a significant amount of insoluble fiber when you sprinkle them on hot cereal, use them in baking recipes or stir them into yogurt. Carrots, tomatoes, celery, cucumbers and zucchini are also loaded with insoluble fiber.
Total Fiber
The top 20 high-fiber foods that contain large amounts of soluble and/or insoluble fiber include legumes, bran cereals, cherries, bananas, Brussels sprouts, broccoli and dried fruits, such as figs, dates and apricots. Dark green leafy vegetables, potatoes, corn, coconut and nuts are also excellent sources of dietary fiber.
Benefits
A high-fiber diet fills you up sooner and keeps you full longer, providing you with the tools you need to control your appetite and maintain a healthy weight. Soluble fiber helps control your blood cholesterol and glucose levels, promoting heart health and lowering your risk of developing chronic diseases, such as diabetes.
References
- Continuum Health Partners; "Bowel Function and Dietary Fiber"; Warren Enker
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 19, 2009
- National Heart, Lung and Blood Institute: Food Sources of Soluble Fiber
- USDA: Fact Sheet -- Serve More Whole Grains for Healthier School Meals
- Harvard School of Public Health: Fiber -- Start Roughing It
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