Fiber Rich Foods

What Is Fiber?

Fiber is the indigestible part of fruits and vegetables, and other plants. Fiber passes throught the digestive track without being broken down into nutrients. Fiber is a special type of carbohydrate. It comes in two different kinds. It can be soluble and insoluble. Insoluble fibe absorbs water and helps to soften the stool.

Some common forms of fiber that you might know are waxes, pectins and cellulose. See the list of fiber rich foods at the end for a listing of fruits, vegetables, beans, and nuts that are rich in fiber.

Health Benefits of Consuming Fiber

There are many positive outcomes from consuming fiber. For one, it helps pass foods through the intestines faster. It softens stools. Production of health-promoting compounds during the fermentation of fiber in the intestines. Fiber promotes slower eating and adds to the feeling of fullness. This helps to prevent you from over eating. Fiber slows down the absorption of sugar. This prevents spikes and crases that make you hungry. Soluble fiber lower cholesterol levels in the blood and this reduces your risk of heart disease.

You need both soluble and insoluble fiber in your diet. That is why it is important to get a mix of fruits, vegetables, beans, and nuts in your diet.

Sources of Soluble Fiber

Sources of soluble fiber include the following:

• legumes (peas, soybeans, and other beans)
• oats, rye, chia, and barley
• some fruits and fruit juices
• certain vegetables such as broccoli, carrots and Jerusalem artichokes
• root vegetables such as potatoes, sweet potatoes, and onions.

Sources of Insoluble Fiber

Sources of insolube fiber include the following:

• whole grain foods
• wheat and corn bran
• nuts and seeds
• potato skins
• flax seed
• lignans
• vegetables such as green beans, cauliflower, zucchini (courgette), celery
• the skins of some fruits

How Much Fiber Do I Need?

It is recommended for children that you should add five to their age. This will tell you how many grams of fiber that child sould get per day. Adults should get a minimum of 20 to 35 grams per day. Getting more fiber is better that getting too little. Remember, unlike many other things, fiber in the diet has no danger of adverse reactions, toxicity, or dangerous side effects.

Signs You are Not Getting Enough

Insufficient fiber in the diet can lead to constipation and possibly to the development of hemorrhoids or anal fissures.

Way to Add Fiber to Your Diet

• Switch to a whole gain bread.
• Eat more grain cereals for breakfast.
• Add more fruits and vegetable to your diet.
• Add berries or nuts to your cereal.
• Eat food that are less processed and less refined.
• Add cooked beans to your salad.

Food Sources of Dietary Fiber