Fiber
Fiber, found only in plants, is part of a healthy diet. There are two types of fiber necessary for the body to function correctly: insoluble fiber and soluble fiber.
Insoluble fiber absorbs water in the intestine and helps soften and increase the bulk of stool. This type of fiber is found in the bran layer of grains, in fruit and vegetable skins, and in the fiber supplement psyllium.
Soluble fiber helps slow the body’s use of glucose and can help lower blood cholesterol levels. It is found in citrus fruits, barley, oatmeal, oat bran, and dried peas and beans (legumes), and the supplement methycellulose.
How much fiber should I be eating?
Eat at least five servings of fresh or cooked vegetables and fruits and at least two servings of whole grain products a day. The goal for daily fiber intake is 25 to 35 grams.
If interested in increasing the amount of fiber in your diet, do not add high amounts of fiber all at once. Slowly increase the amount of fiber in your diet over several weeks. This prevents any problems with bloating, gas, loose stools, or stomach discomfort.
Fiber and water work together to improve bowel function. Be sure to drink eight to ten eight-ounce glasses of fluids every day. Without enough water, a high fiber diet can cause hard, dry stools since fiber absorbs large amounts of water.
Sources of fiber
Eat a variety of fiber-rich foods, including whole-grain breads and cereals, fruits, vegetables, beans, and nuts.
High fiber fruits (over 3 grams per 1/2 cup)
- prunes, 5 dried (3)
- raisins (3)
- apple, 1 large unpeeled (3.5)
- avocado, 1/2 (4)
- dates, 3 dried (4)
- pear, 1 unpeeled (5)
- blackberries (5)
High fiber vegetables (over 3 grams per 1/2 cup)
- brussel sprouts (3)
- pumpkin, canned (3.5)
- potato with skin, 1 large (4.5)
- lima beans, cooked (5)
- pork and beans, cooked (5.5)
- kidney beans, cooked (6.5)
Bread, cereal, rice, and pasta
- bran, including oat and wheat bran
- brown rice
- buckwheat
- oatmeal
- foods made with whole oats
- peanut flour
- rye flour
- soybean flour
- wild rice
- whole wheat flour
- breads with at least 3 grams of fiber per slice
- high-fiber cereals (more than 5 grams of fiber)
