High-fiber foods are one of the many "health foods" promoted by today's experts. Much evidence shows that a diet high in fiber promotes a healthy heart and digestive tract, and helps prevent chronic diseases, such as heart disease, diabetes and cancer. Eating foods high in fiber is part of overall good nutrition and a balanced, healthy lifestyle.
Functions and Quantity
Fiber is not digestible by the body; rather, it moves through the body, and helps other material move through the body as well, which aids the function of the digestive tract. Insoluble fiber is not soluble in water and is particularly helpful for this purpose. Soluble fiber, which can dissolve in water, helps reduce cholesterol and blood glucose levels. A healthy diet includes both types of fiber. Optimum fiber consumption is 25 g per day for women and 38 gper day for men, or 21 g per day for women over age 50 and 30 g per day for men over age 50.
Benefits
A number of health benefits are associated with a high-fiber diet. Fiber promotes bowel health and detoxification, and a high-fiber diet can improve regularity in waste elimination. Fiber also reduces blood cholesterol and controls blood sugar levels by slowing the absorption of glucose from the digestive system to the bloodstream. Fiber has been shown in some studies to prevent colorectal cancer, but other studies have questioned these findings. High-fiber foods are also helpful in weight loss because they make you feel more full with fewer calories, and keep you full longer.
Types of High-Fiber Foods
Fiber includes all of the indigestible material in plant foods. It is found in fruits, vegetables, seeds, whole grains, nuts and legumes. Some of the highest fiber-containing foods are split peas, lentils, black beans, whole wheat spaghetti, raspberries, pears with skin, broccoli and artichokes. Some foods are fortified with additional fiber, such as cereals, breads, and fitness/performance bars. Fiber is also available in the form of a supplement. However, it is best to get fiber from whole, unprocessed food sources whenever possible, because these foods are excellent sources of other valuable nutrients. Many of them, especially fruits and vegetables, also have a high water content, which helps fiber function better in your system.
Identifying High-Fiber Foods
Most of the best sources of fiber are not labeled that way. When looking for high-fiber foods, look for whole, unprocessed plant foods. Processing, such as removing the outer coating of rice to make white rice, strips the food of most of its fiber and other important nutrients. Some processing, such as cooking or canning vegetables or beans, does not remove significant amounts of fiber; however, removing the skin from fruit or drinking juice without pulp does remove natural fiber. As a rule of thumb, try to eat foods as close to their natural state as possible.
Warnings and Other Considerations
As healthful as high-fiber foods can be, it is important to introduce them into your diet slowly if you are not already eating them on a frequent basis. Too much fiber at once can cause digestive system upset, bloating and gas. You should also be careful to drink enough water when incorporating more fiber into your diet; water helps fiber move through your system more easily. High amounts of fiber can sometimes be irritating to certain gastrointestinal conditions. Consult with your health care provider if you are concerned about getting enough fiber or have additional questions regarding increasing the amount of fiber in your diet.
Member Comments