Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes. Eating foods rich in fiber has innumerable health benefits. You have probably heard people saying that fiber is good for its ability to relieve Constipation. But besides this, dietary fibers are also useful in preventing many other health conditions.
Benefits of fiber
- Lowers cholesterol levels.
- Reduces risk of Diabetes.
- Decreases risk of heart disease.
- Prevents Hemorrhoids.
- Prevents diverticulitis (development of small pouches in your digestive tract).
- Prevents certain types of cancer.
- Prevents irritable bowel syndrome.
Fibers also help in smooth digestion and make you feel fuller after a fiber-rich meal, thus preventing excessive eating and unwanted weight gain.
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| Types of fiber
There are two types of fiber, soluble and insoluble fiber. Soluble fiber dissolves in water whereas insoluble fiber does not.
| - Soluble fiber: Soluble fiber helps lower blood cholesterol and glucose levels. Oats, peas, beans, apples, citrus fruits, carrots and barley are rich sources of soluble fiber.
- Insoluble fiber: Insoluble fiber helps in the movement of food through your digestive system and increases stool bulk, thus preventing Constipation. Rich sources of insoluble fiber are whole-wheat flour, wheat bran, nuts and vegetables.
| | Getting enough fiber
Eat adequate amounts of fruits and vegetables everyday. This will ensure that you get the recommended (see Table) amounts of fiber everyday. The addition of fiber in your diet may initially cause abdominal bloating and intestinal gas. To avoid this, consume small amounts of fiber in the initial stages. Overtime you will get used to ingesting fiber and can gradually increase your intake to the recommended levels. Make sure you consume plenty of fluids when you increase your fiber intake. Fluids aid the digestion of fiber. Drink about 8 glasses of water everyday in addition to juices, soups and other low calorie beverages.
Refined or processed foods—such as fruit juice, white bread and pasta, and non-whole-grain cereals are low in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.
Choosing the right food
Choosing the right kind of food will ensure that you get adequate fiber in your diet. The table below will give you an idea about the amount of dietary fiber in several types of foods.
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| Fiber consumption per day | | Age 50 and younger | Age 51 and older | | Men | 38g | 30g | | Women | 25g | 21g |
| | | Food item | Fiber content (g)* | | Split peas, cooked, 1 cup | 16.3 | | Red kidney beans, boiled, 1 cup | 13.1 | | Raspberries, raw, 1 cup | 8.0 | | Whole-wheat spaghetti, 1 cup | 6.3 | | Oat bran muffin, medium | 5.2 | | Pear, medium with skin | 5.1 | | Broccoli, boiled, 1 cup | 5.1 | | Apple, medium with skin | 4.4 | | Oatmeal, quick, regular or instant, cooked, 1 cup | 4.0 | | Green beans, cooked, 1 cup | 4.0 | | Brown rice, cooked, 1 cup | 3.5 | | Popcorn, air-popped, 2 cups | 2.3 | | Whole-wheat bread, one slice | 1.9 | *Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2007. |
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