With the bombardment of high-fiber products available on grocery-store shelves, most people are aware of the importance of fiber in the diet. In addition to fiber’s role in regulating the digestive system and preventing constipation, fiber also has been shown to reduce the risk of diseases such as high cholesterol, diabetes and heart disease. It is recommended that most adults receive about 20 to 35 grams of fiber each day. Different sources of fiber provide different health functions. A registered dietitian can help you determine how much fiber you need and healthful ways to include it in your diet.
Soluble vs. Insoluble Fiber
Fiber is often broken down into two categories: soluble and insoluble. Soluble fiber retains water and forms a gel-like substance when digested. Soluble fiber is useful in controlling cholesterol and glucose levels and can be found in foods such as oats, citrus fruits, berries and beans. Insoluble fiber does not dissolve in water. Its main function is to provide bulk of stool and encourage movement through the digestive tract. In addition, insoluble fiber helps provide the sensation of fullness and is a healthful addition to the diet.
Whole-Wheat Products
Insoluble fiber is present in many foods, but one of the most common sources is whole-wheat products. This may include wheat bran, whole-grain bread, wheat pasta, rye bread and cereal grains.
Vegetables
Insoluble fiber is found in several different types of vegetables, but is particularly high in carrots, celery, tomatoes, zucchini and cucumbers. Vegetables that can be eaten raw or with the skin intact provide the highest amounts of fiber.
Other Sources
In addition to whole grains and vegetables, insoluble fiber is also present in some fruit, such as figs and dried fruit, couscous and barley. Other sources include popcorn, flaxseeds and soy flour. Seeds, such as sesame, pumpkin and sunflower seeds, are also high in insoluble fiber and can be added to salads and other foods to give them a boost of fiber. Switching from white to brown rice is another way to increase the insoluble fiber content of your foods.
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