Fiber comes from plant-based food sources such as fruit, vegetables, beans, nuts, seeds and grains. Fiber is the part of plant-based foods that cannot be absorbed or digested by your body. Unlike protein, fat, and carbohydrates, fiber leaves your body through your colon undigested and mostly intact.
Benefits
Diets high in fiber are associated with a decreased risk of cardiovascular disease. This is because fiber may help lower your blood pressure and reduce your low-density lipoprotein cholesterol, known as the "bad" cholesterol. High fiber diets may also decrease your risk of developing type 2 diabetes because fiber-rich foods may help lower your blood sugar levels. In addition, a diet high in fiber may promote weight loss. According to the American Dietetic Association (ADA), people who eat more fiber tend to have lower body mass indexes. Consuming more fiber can help you lose weight by keeping you feeling fuller on fewer calories, so that you are less likely to overeat.
Recommendations
According to the ADA, men should consume 38 g of fiber per day and women, 25 g of fiber per day. These figures are based on the Dietary Reference Intakes recommendation that you should consume 14 g of fiber for every 1,000 calories you consume. There are many fiber supplements on the market, but the ADA recommends that you fulfill your daily fiber needs by eating fiber-rich foods.
Breakfast and Snacks
You can easily include fiber in your breakfast and snacks. Try slicing an oat bran muffin in two and topping each half with banana slices. Another option is a bowl of bran flakes cereal topped with sliced fresh strawberries. You can also have oatmeal, a classic high-fiber food. For additional fiber, try sprinkling your oatmeal with sliced almonds and fresh raspberries. Many fruits are high in fiber and make great snacks. Some great options include apples and pears with skin or oranges.
Lunch and Dinner
For a sandwich at lunch, try swapping white bread for fiber-rich whole-wheat, multi-grain or rye bread. Another great lunch dish is a plate of brown rice with broccoli and lentils. For dinner, try whole-wheat pasta with a tomato paste-based sauce. Add a side of Brussels sprouts for additional fiber. Also, try a baked potato with the skin and top it with sweet corn and black beans.
References
- MayoClinic.com; Nutrition and Healthy Eating -- Dietary Fiber: Essential For A Healthy Diet, Nov. 19, 2009
- American Dietetic Association, Eat Right: Health Implications of Dietary Fiber; Oct. 2008
- American Heart Association: Learn and Live -- Fiber Up, Slim Down, Feb. 9, 2011
- MayoClinic.com; Nutrition and Healthy Eating -- High-Fiber Foods; Nov. 5, 2009
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