2023-06-04 02:21:15
Found primarily in fruits, vegetables, whole grains, and legumes, dietary fiber is probably best known for its ability to prevent or relieve constipation. But fiber-containing foods may also provide other health benefits, such as helping you maintain a healthy weight and reducing your risk of diabetes, heart disease, and some cancers.
Selecting tasty foods that provide fiber is not difficult. Find out how much dietary fiber you need, what foods contain it, and how to add it to meals and snacks.
What is dietary fiber?
Dietary fiber, also known as dietary or dietary fiber, includes the parts of plant foods that the body cannot digest or absorb. Unlike other components of food, such as fats, proteins, or carbohydrates, which are broken down and absorbed by the body, fiber is not digested by the body. Instead, it passes relatively intact through the stomach, small intestine, and colon, and out of the body. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which does not dissolve.
Soluble fiber. This type of fiber dissolves in water to form a gelatinous material. It can help reduce cholesterol and glucose levels in the blood. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, and barley.
insoluble fiber. This type of fiber promotes the movement of material through the digestive system and increases the bulk of the stool, so it may be of benefit to those who struggle with constipation or irregular evacuation. Whole wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes are good sources of insoluble fiber.
The amount of soluble and insoluble fiber varies in different plant foods. For the greatest health benefit, eat a wide variety of high-fiber foods.
benefits of a
feeding with high
fiber content
A high fiber diet:
Normalizes bowel movements. Dietary fiber increases the weight and size of the stool and softens it. A bulky stool is easier to pass, making constipation less likely. If your stools are loose and watery, fiber can help solidify your stools by absorbing water and adding bulk to your stools.
Helps maintain intestinal health. A high-fiber diet can reduce the risk of developing hemorrhoids and small pouches in the colon (diverticular disease). Studies have also found that a high-fiber diet probably lowers the risk of developing colorectal cancer. Some of the fiber is fermented in the colon. Researchers are looking at what role this may play in preventing colon disease.
Reduces cholesterol levels. Soluble fiber found in beans, oats, flaxseed, and oat bran can help lower total blood cholesterol levels by lowering levels of low-density lipoprotein, or “bad” cholesterol. Studies have also shown that high-fiber foods may have other benefits for heart health, such as lowering blood pressure and inflammation.
Helps control blood sugar levels. In people with diabetes, fiber, particularly soluble fiber, can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber can also reduce the risk of developing type 2 diabetes.
Helps achieve a healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay full longer. And high-fiber foods tend to take longer to eat and are less “energy dense,” meaning they have fewer calories for the same volume of food.
Helps you live longer. Studies suggest that increased intake of dietary fiber, especially cereal fiber, is associated with a lower risk of dying from cardiovascular disease and from all types of cancer.
Your best fiber options
If you’re not getting enough fiber every day, you may need to increase your intake. Some good options include:
n Whole grain products
n Fruits
n Vegetables
n Beans, peas, and other legumes
n Nuts and seeds
Refined or processed foods, such as canned fruits and vegetables, juices without pulp, white breads and pastas, and non-whole grain cereals, are lower in fiber. The grain refining process removes the outer layer (bran) of the grain, which reduces its fiber content. Fortified foods have some of the B vitamins and iron added back following processing, but not the fiber.
Fiber supplements and fortified foods
Generally, whole foods are better than fiber supplements. Fiber supplements, such as Metamucil, Citrucel, and FiberCon, do not provide the variety of fiber, vitamins, minerals, and other beneficial nutrients that food does.
Another way to get more fiber is to eat foods, such as cereals, granola bars, yogurt, and ice cream, with added fiber. The added fiber is often labeled “inulin” or “chicory root.” Some people complain of gas following eating foods with added fiber.
However, some people may need a fiber supplement if dietary changes are not enough or if they have certain conditions such as constipation, diarrhea, or irritable bowel syndrome. Check with your doctor before taking fiber supplements.
Tips to increase fiber intake
Need ideas to incorporate more fiber into your meals and snacks? Try these suggestions:
Start your day with a lot of energy. For breakfast, choose a high-fiber cereal, 5 grams or more of fiber per serving. Opt for cereals that say “whole”, “bran” or “fiber” in the name. Or, add a few tablespoons of raw wheat bran to your favorite cereal.
Incorporates whole grains. Consume at least half of all grains in whole grain form. Look for breads that say “whole wheat” on the label, made from wheat flour or another whole grain, as the first ingredient, and eat at least 2 grams of dietary fiber per serving. Experiment with brown rice, wild rice, barley, whole wheat pasta, and burgundy.
Increase the amount of baked goods. Substitute half or all of the white flour for whole wheat when baking. Try adding crushed bran cereal, raw wheat bran, or raw oats to muffins, cakes, and cookies.
Befriend the legumes. Beans, peas, and lentils are excellent sources of fiber. Add beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh vegetables, whole wheat tortilla chips, and salsa.
Eat more fruits and vegetables. Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more servings a day. Make snacks count. Fresh fruits, raw vegetables, low-fat popcorn, and whole-grain crackers are good choices. A handful of nuts or dried fruit is also a healthy, high-fiber snack, although keep in mind that nuts and dried fruit are high in calories.
High-fiber foods are good for your health. But adding too much fiber too quickly can lead to intestinal gas, bloating, and cramps. Increase the fiber in the diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adapt to the change.
Also, drink lots of water. Fiber works best when it absorbs water, so your stools will be soft and bulky.
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