Fiber is one of the few components of food that the body does not digest or absorb. However, it still manages to provide many health benefits. Fiber, which is also known as roughage, can lower cholesterol, reduce the risk of diabetes and ease constipation. Soluble fiber, a type of fiber that dissolves in water, consistently aids in these benefits by removing bile acids during digestion left behind by cholesterol. To improve your health, you should increase the number of high-fiber, soluble foods in your diet.
Whole Grain Oats
For breakfast, consider having a high-fiber cereal of oats and bran---5 grams of fiber or more. Research published in the February 2010 edition of the "Journal of the American Dietetic Association" found that 3g of soluble fiber from oats a day were enough to lower low-density lipoprotein, or "bad" cholesterol, levels by roughly 8.7 percent, at least for overweight and obese adults. Brown rice, barley and whole-grain pasta also provide a good source of whole-grain soluble fiber.
Fruits
Most raw fruits, including oranges, apples and bananas, are loaded with at least 3g of soluble fiber per serving. Canned and processed fruit, on the other hand, lose some nutrients during the packaging process. By snacking on fruits instead of chips, cookies and other empty-calorie treats, you provide your body with more nutrients including vitamin C and potassium. Also, consider substituting mayo or butter with avocado. One medium avocado contains 8.5g of soluble fiber.
Vegetables
Vegetables like potatoes, carrots and corn contain about 2.5g of soluble fiber per half-cup. Even two cups of popcorn, if left free of excess salt and butter, can provide a healthy 2.5g dosage. Like fruit, vegetables provide a longer sensation of fullness, so try adding them to meals when possible if you would like to increase your fiber intake as a means of losing weight.
Legumes
One of the best sources of soluble fiber, aside from bran and oats, is legumes like beans, peas and lentils. One cup of beans, for example, provides 13g of soluble fiber on average. A cup of split peas can yield 16.3g of soluble fiber. Granted, canning can reduce the amount of fiber, but even canned legumes provide a significant serving. Although it would be ideal to have a cup of legumes daily, it most likely will grow tedious, so try to mix things up by adding beans and other foods high in soluble fiber as a side dish every now and again.
References
- Mayo Clinic: Dietary Fiber
- "Journal of the American Dietetic Association"; Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduces low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low-fiber control foods; Maki KC, Beiseigel JM, Jonnalagadda SS, Gugger CK, Reeves MS, Farmer MV, Kaden VN, Rains TM; February 2010
- Mayo Clinic: Table of Fiber Content per Food
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