Fiber is an important part of the diet, yet most Americans consume far less than their body needs. The typical American consumes 15 g of fiber each day, reports the UCSF Medical Center, far short of the 30 to 38 gm needed by men and the 21 to 25 g needed by women as recommended by MayoClinic.com. A lack of adequate fiber can lead to constipation; it can also increase your risk of diabetes and heart disease compared to someone who eats a high-fiber diet.
Soluble Fiber
There are two types of dietary fiber: soluble and insoluble. Many foods contain both types. Soluble fiber becomes gel-like by mixing with water in your gastrointestinal tract. It helps lower cholesterol, which helps prevent heart problems. Soluble fiber remains in your gastrointestinal tract rather than entering the bloodstream, as most foods do.
Insoluble Fiber
Insoluble fiber helps food move through the intestines. It becomes bulky in the gastrointestinal tract. Like soluble fiber, it is not absorbed into the bloodstream. Insoluble fiber may help unhealthy foods clear the body sooner by facilitating peristalsis. A lack of insoluble fiber can lead to significant constipation.
High Fiber Foods
Plant-based foods that haven't been altered from their natural state are usually rich in fiber. Fresh fruits and vegetables provide healthy fiber. An apple with the peel contains over 4 g, while a cup of red raspberries contains 8 gm. Brussels sprouts contain over 4 g per cup and a 1 cup serving of peas contains almost 9 g, according to MayoClinic.com. Whole grains such as popcorn, barley, brown rice and oats are also good sources of fiber. Finally, beans, lentils, seeds and nuts add fiber to the diet.
Easy Ways to Increase Your Intake
There are two easy ways to increase your fiber intake. First, buy more nutritious versions of the foods you currently eat. Replace white bread and rolls with whole-grain varieties. Skip the refined breakfast cereal, opting for oatmeal or whole-grain cereal instead. Eat fresh fruits and vegetables with the peeling instead of frozen or canned varieties that lack the peel. Second, buy new fibrous foods and add them to your daily regimen. Add nuts to salads, cereal and desserts and add seeds to stir-fries, vegetable dishes and yogurt. Add beans to salads, casseroles, soups and wraps. With these simple steps, you should be able to meet your daily fiber needs, improving both your short-term and long-term health.
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