Fiber is an indigestible carbohydrate found in all plant foods including grains, vegetables, legumes, fruit, nuts and seeds. Some foods contain primarily soluble fiber, while others contain mostly insoluble fiber. Soluble fiber dissolves in water during digestion, forming a gel-like substance that helps lower cholesterol and blood glucose levels. Insoluble fiber doesn't dissolve, and promotes healthy bowel movements with regularity. A diet rich in both types of fiber helps control weight and lowers the risks of heart disease, type 2 diabetes, some cancers and diverticulitis. Adult women should get at least 20 g of fiber a day, while adult men should obtain at least 35 g daily.
Step 1
Eat a variety of plant-based foods every day, from all the plant-based food groups, to ensure a balance between soluble and insoluble fiber.
Step 2
Avoid processed and refined foods, which have little or no fiber. This includes white breads, white rice, standard pastas, fruit juices and canned fruit. Replace these with whole grain breads and pastas, wild and brown rice, and whole fruit.
Step 3
Combine whole grain foods for insoluble fiber with fruit for soluble fiber. For example, choose whole-grain muffins, breads and other baked goods containing dried fruit. Have whole-grain cereals for breakfast, or pancakes, waffles and French toast made from whole grains. Top them with fresh fruit, such as apple or banana slices or berries.
Step 4
Eat oatmeal for breakfast. Oats are one of the few whole grains that provide primarily soluble fiber. Then have other whole grains at subsequent meals, such as whole wheat bread for sandwiches, whole grain pasta for dinner or brown rice or quinoa as a side dish.
Step 5
Toss salads with a variety of vegetables, including dark leafy greens, carrots, celery, cucumber, onion, bell peppers and others for an insoluble fiber base. Then add legumes, berries or nuts and seeds to include soluble fiber. Add chick peas, strawberries, slivered almonds or chopped walnuts and sunflower seeds.
Step 6
Make soups with barley, couscous, brown rice, wild rice or other whole grains. Include typical soup vegetables, such as carrots, onion and celery. All of these provides insoluble fiber. Add beans, peas, chick peas, lentils, edamame or other legumes for soluble fiber.
Step 7
Snack on fruit, nuts and seeds throughout the day for soluble fiber. This helps balance the insoluble fiber from whole grains and vegetables, which you typically eat more often and in larger quantities at meals.
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