High Fiber Diet

What is Fiber?

Fiber is the part of food, mainly plant food, which is not easily digested by the body. There are two types, soluble and insoluble. Soluble fiber is gel-like and helps to slow the movement of stool through the intestinal tract. Insoluble fiber helps to form soft, bulky stools and increase their transit time through the digestive tract. Having a healthy amount of both on a daily basis is what keeps us “regular”.

What are the Benefits?

There are many benefits to eating a high fiber diet. Because fiber is not easily digested, it can take a while for it to move through the digestive tract, including the stomach, so it has a filling effect. This is helpful for people trying to lose or manage their weight. Fiber also helps move the stool through the colon, preventing constipation and helping to treat irritable bowel syndrome. Because of its ability to delay the absorption of cholesterol, it has been linked to prevention of heart disease. For diabetics, fiber can help slow the absorption of carbohydrates into the bloodstream, thereby reducing fasting blood sugar levels. Perhaps its greatest benefit is its ability to help with the prevention of cancer, especially colon cancer. Fiber can bind cancer-causing carcinogens in the digestive tract and remove them in the waste.

Which Foods To Choose?

The most effective source of insoluble fiber is bran. Whole grains are also good sources; choose whole grain breads, cereals, and flours. When reading labels be sure to find the word “whole” in the ingredient list; simple wheat bread is not made from whole grain. Fruits are good sources of both soluble and insoluble fiber. The inside of the fruit, or pectin, is soluble, and the skin is insoluble. Choosing fresh fruits with edible skins, such as apples, pears, raspberries, blueberries, peaches, and apricots, is best. Raw vegetables are also good sources. When cooking vegetables, be sure they do not become too soft. Good fibrous cooked vegetables are cabbage, broccoli, celery, corn, mushrooms, Brussels sprouts, cauliflower, and onions. Other foods that are good sources include nuts, crunchy peanut butter, seeds, coconut, and popcorn.

How Much Do I Need?

The current recommendation for adults is to have 25 to 30 grams of fiber each day. This may seem like a lot, but by making overall healthy food choices it is doable. If your diet is currently low in fiber it is a good idea to gradually work up to 25 grams a day. You don’t want to take in too much too soon – you may end up regretting it! Start by choosing whole grains over white refined breads and cereals. If you usually peel the skin off of your apple, keep it on. Add some corn to your dinner. Have unbuttered air-popped popcorn as a snack. These are all good ways to add healthy fiber to your diet.

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