1. It's All in the Plant
You've probably heard that fiber is really good for you and that you should be including it in your daily diet, but what exactly is fiber? Fiber is the term used for the carbohydrates that your body can't digest. It's found in the various plants that you eat such as fruits, vegetables, legumes and grains.
2. Stop Being Stopped Up
There's no question that fiber is good for your health. It decreases your risk of developing heart disease, diverticular disease and diabetes, and it plays a role in lowering cholesterol. Fiber is also great for your digestive system. Regular intake of fiber can prevent you from getting constipated, and it can alleviate constipation once it's already set in. The fiber found in oat bran and wheat bran may be more effective in relieving constipation than the fiber present in fruits and veggies.
3. Shop for Soluble
Soluble fiber is the form of fiber that can partially dissolve in water. To increase your intake of soluble fiber, stop at the produce section and pick up some pears, apples, blueberries, strawberries, peas and citrus fruits. You should also add some beans, rice bran, barley, lentils, nuts and seeds to your cart. Don't forget your oats, which are also extremely high in soluble fiber.
4. Go for the Whole Grains
Another type of fiber you should be gobbling up is insoluble fiber, which doesn't dissolve in water. To find sources of insoluble fiber at the grocery store, stock up on whole grains such as whole wheat bread, brown rice, couscous, barley, whole wheat cereals and bulgur. Vegetables that are high in insoluble fiber include cucumbers, celery, turnips, Brussels sprouts, beets, cabbage, carrots and zucchini.
5. Let Fiber Into Your Life
Most of us only consume about 15 grams of fiber each day, but in order to experience all of the goodness that fiber has to offer, we need to step it up a bit. Women and girls ages 9 and up should consume between 21 and 26 grams of fiber per day. Men and boys ages 9 and up should have 30 to 38 grams a day. Younger children, ages 1 to 3, should consume 19 grams of fiber per day, while children ages 4 through 8 should consume about 25 grams a day. To incorporate fiber into your daily diet, choose whole grains, such as brown rice and whole wheat bread instead of refined grains like white rice and white bread. Eat whole fruits and vegetables as snacks instead of eating processed foods like chips and cookies.
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