What?
Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Instead, it stays within the intestine where it helps with digestion of other foods and affects the consistency of stool. There are two types of fiber, each of which is thought to have its own benefits:
· Soluble fiber consists of a group of substances that is made of carbohydrates and dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Examples of foods that contain soluble fiber include fruits, oats, barley, and legumes (peas and beans).
· Insoluble fiber comes from plant cells walls and does not dissolve in water. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
· Dietary fiber is the sum of all soluble and insoluble fiber, and you need both to maintain a healthy diet.
Why?
· Normalizes bowel movements and helps maintain bowel integrity and health
· Decreased risk of heart disease, stroke, and type 2 diabetes by lowering blood cholesterol levels and helping to control blood sugar levels
· Help fight again colon cancer
And if that isn’t enough….
· It aids in weight loss! High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. High-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.
Where?
· Grains and whole-grain products (Ex: 1/2 cup of All-Bran has 9.6 grams)
· Fruits (Ex: 1 medium apple, with skin has 3.3 grams)
· Vegetables (Exs: 1 medium sweet potato with skin has 4.8 grams, 1/2 cup of green peas has 4.4 grams, 1 medium potato with skin has 3.8 grams, and 1/2 cup of mixed vegetables has 4.0 grams)
· Beans, peas and other legumes (The best bean? The Navy bean! 1/2 cup has 9.5 grams, followed closely by the kidney bean, 8.2 grams, and the black bean with 7.5)
· Nuts and seeds
· For those who do not like high-fiber foods such as fruits, beans, and vegetables, a good source of fiber is unprocessed wheat bran; one to two tablespoons can be mixed with food (one tablespoon contains 12 grams of fiber).
How much?
Age 50 and younger Age 51 and older
Men 38 grams 30 grams
Women 25 grams 21 grams
How?
· Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
· Switch to whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur.
· Bulk up your baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes and cookies.
· Mix it up. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
· Get a leg up with legumes. Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.
· Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
· Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts is also a healthy, high-fiber snack.
Important to remember: High-fiber foods are good for your health, but adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.
Resources:
Post by Rachel Belcher
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