Fiber is an integral part of a healthy diet, although many adults do not get the sufficient amount of about 25 to 35 grams a day, as recommended by the USDA. Diets rich in fiber may help lower the risk of high cholesterol and heart disease and improve bowel regularity, which in turn can help prevent constipation, hemorrhoids and diverticulitis. A registered dietitian or certified nutritionist can help you customize a diet plan that meets your specific fiber needs.
Soluble vs. Insoluble Fiber
The two main types of fiber are soluble and insoluble. Soluble fiber attracts water in the intestines and helps slow digestion, aiding in the sensation of fullness. Foods high in soluble fiber include beans, seeds, legumes, citrus fruits and bran. Insoluble fiber does not dissolve in water, but rather adds bulk to stool and helps aid in the prevention of constipation. Vegetables and whole grains are examples of insoluble fiber. Include both soluble and insoluble fiber in a healthy diet.
High-Fiber Substitutions
Some easy ways to include fiber in your diet include swapping low-fiber foods for high-fiber counterparts. For example, choose whole wheat bread, brown rice and whole grain pasta instead of the white versions. Also, eat whole fruit instead of drinking juice, since much of a fruit's fiber content is in the skin and flesh. When preparing vegetables, a quick steaming will help retain more fiber and vitamins than cooking for longer periods of time.
Extra Fiber
You can add some high-fiber foods, such as flaxseeds and wheat germ, to many dishes without significantly altering their flavors. For example, a sprinkling of flaxseeds in yogurt or a bit of wheat germ baked into cookies can boost the fiber content of an otherwise lower-fiber food. Also, beans added to soups or extra vegetables to casseroles can help boost fiber content.
Fiber Supplements
Fiber supplements are available in many forms and flavors. From flavorless liquids to fruity powders, fiber supplements are an optional way to meet your daily fiber needs. Although obtaining fiber from food is the best and most natural way, occasional supplementation is usually safe for most people. In addition, products such as cereals, snack bars and muffin mixes are available and marketed to meet a high percentage of your daily fiber needs. If you are not used to eating such large amounts of fiber at a given time, increase the fiber content in your diet gradually to avoid gastrointestinal upsets. Also, because fiber absorbs water in the intestines, be sure to drink plenty of fluids with your fiber intake to aid with digestion.
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