Dietary fiber comes from plant-based foods. The two main forms of fiber are soluble, which means it dissolves in water, or insoluble, which does not dissolve but does bind to water. Plants generally contain both forms of fiber but vary in the amount of fiber they contain. You need both soluble and insoluble fiber in your diet to maintain digestive system health, according to the website FamilyDoctor.
High-Fiber Diet
The National Academy of Sciences' Institute of Medicine recommends a high daily intake of fiber. Adult women need 21 to 25 g and men need around 30 to 38 g of fiber per day. If you consume significantly less than the recommended amounts, gradually increase your daily fiber to avoid gas, bloating and cramping. To allow your intestines to adjust to the fiber increase, drink plenty of water throughout the day, according to the Mayo Clinic website.
Soluble-Fiber Vegetables
Soluble fibers form a gelatinous material to slow the process of digestion in your colon. The soluble portion of a fruit or vegetable generally comes from the core or inside of the plant. For instance, an apple contains soluble fibers inside the flesh of the fruit, but the skin of the apple is composed of insoluble fiber. Vegetables with higher amounts of soluble fiber include asparagus, Brussels sprouts, sweet potatoes and peas, which provide 1.3 to 2.0 g per 1/2 cup serving. Fruits like apricots, pears, apples and peaches have 1.0 to 1.8 g of soluble fiber per medium fruit.
Soluble-Fiber Grains, Beans and Nuts
Whole grains like wheat bread, bran cereal, brown rice and oatmeal yield 1.5 to 8.6 g of soluble fiber per serving size. Black, navy, kidney and pinto beans have 1.4 to 2.4 g of soluble fiber per 1/2 cup serving and are also a rich source of insoluble fibers for stool bulking. Nuts like almonds or flaxseeds are lower in soluble fiber with .1 to 1.1 g per serving but make a healthy snack once a day to add to your diet.
Health Benefits of Fiber
A healthy mixture of soluble and insoluble fiber in your daily diet helps maintain bowel regularity and lowers your risk of developing hemorrhoids and colon pouches associated with diverticular disease. According to a 2008 review published in "Physiology and Behavior," increasing your intake of water-soluble dietary fibers effectively lowers your serum cholesterol concentrations, which can reduce your long-term risk of developing cardiovascular diseases.
Choosing Fiber
Fresh fruits and vegetables do not have labels indicating fiber content, but these foods are fiber rich. In choosing labeled products, look for the phrases "high fiber" or "good source of fiber," which indicates 2.5 g or more fiber per serving. Eat plenty of whole grains instead of white grains, because most of the fiber is processed out of refined white grains. Choose raw fruits and vegetables for the most fiber content; if you buy canned fruits, opt for the kind in fresh juices instead of added syrups.
References
- MayoClinic; Dietary Fiber; Essential for a Healthy Diet; Mayo Clinic Staff; November 19, 2009
- Colorado State University; Dietary Fiber; J. Anderson et al; 2010
- Physiology and Behavior; Water-Soluble Dietary Fibers and Cardiovascular Disease; E. Theuwissen et al; May 23, 2008
- Harvard University Health Services: Fiber Content of Foods in Common Portions; 2004
- FamilyDoctor; Fiber; How to Increase the Amount in Your Diet; December 2010
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