Fruits and vegetables are an excellent source of dietary fiber, which has a wide range of important health benefits, including promoting weight loss and reducing the risk of developing a number of diseases. Increased fiber intake may also improve the health of patients with existing cardiovascular disease and diabetes. Fresh fruits and vegetables are a better source of fiber than canned products, and you can easily incorporate them into your diet.
Benefits
According to a 2009 review by Anderson and colleagues in the journal "Nutrition Reviews," increased consumption of dietary fiber may significantly lower the risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity and some gastrointestinal diseases. Increased fiber intake can lower serum cholesterol levels and blood pressure, and can improve glycemia and insulin sensitivity in both diabetic and non-diabetic and diabetic individuals.
High-Fiber Fruits
The Mayo Clinic advises that women should try to eat at least 21 to 25g of fiber a day, while men should try to eat at least 30 to 38g a day. Fruits with a high fiber content include raspberries (8g of fiber per serving), pears (5.5g), apples (4.4g), strawberries (3.8g), bananas (3.1g), oranges (3.1g), figs (1.6g), and raisins (1g).
High-Fiber Vegetables
High-fiber vegetable choices include artichokes (10.3g of fiber per serving), peas (8.8g), broccoli (5g), turnip greens (5g), sweet corn (4g), Brussels sprouts (4.1g), potatoes (2.9g), tomato paste (2.7g), and carrots (1.7g).
Other Good Sources of Dietary Fiber
Other significant sources of dietary fiber include grains, particularly whole grains, beans, peas and other legumes, and nuts and seeds.
Incorporating Fiber into Your Diet
Foods that are refined or processed, including canned fruits and vegetables and pulp-free juice, have a lower fiber content. Removing the skin from fruits or vegetables also removes fiber. High-fiber foods provide vitamins, minerals, and other nutrients that are not found in fiber supplements. Adding fresh or frozen vegetables to soups and sauces is one way to increase your fiber intake. Consume fruit with every meal, suggests the Mayo Clinic. Increase your fiber intake gradually, as adding too much fiber too quickly may cause intestinal gas, abdominal bloating and cramping.
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