Long gone are the days that we feared the taste of high fiber foods! Foods rich in fiber are delicious and provide important health benefits. Fiber can help us feel fuller longer and therefore help us with weight control! Fiber can reduce the risk of developing type 2 diabetes and heart disease. Since fiber can increase the size of your stool (fiber helps produce a bulkier stool) it can also prevent or relieve constipation. Fiber is also linked to colon and breast cancer prevention.
We do not have the ability to completely digest fiber. Simply put, our bodies don’t produce the digestive enzymes that break down fiber. Insoluble fiber is the type that can help ward off constipation by increasing the bulk of stool. It may also help control blood sugar. This type of fiber is found in wheat, corn, nuts, green beans and dark green leafy vegetables.
Soluble Fiber can help lower blood cholesterol and blood sugar. It regulates blood sugar by signaling the liver to stop making glucose. Additionally, soluble fiber can improve insulin sensitivity. Soluble fiber lowers “bad cholesterol” or LDL (low density lipoprotein) levels which is great news for heart health. Soluble fiber is found in barley, oats, psyllium, beans, apples, citrus fruits, carrots, flaxseed and oat bran.
Trying to lose weight? A high fiber diet makes you feel fuler longer so you tend to eat less. Also many high fiber foods take a long time to chew, which will help with portion control.
According to the American Dietetic Association, the average American eats about 14-15 grams of fiber per day, while the American Heart Association recommends we eat 25-30 grams per day! It’s important to increase your fiber consumption slowly to help prevent excessive gas build up and stomach upset. Without water, fiber will cause severe stomach discomfort. So as you increase your fiber intake, make sure you drink an adequate amount of water (at least 6- 8 glasses per day).
Here’s a look at some high fiber foods. As you can see, fiber is only found in plant based foods. (The data below is from the USDA National Nutrient Database):
If you are suffering from inflammatory bowel disease or another digestive disorder which might limit your ability to eat high fiber foods, please consult your doctor before altering your nutritional care plan. I usually recommend getting most of your fiber through food sources. Foods rich in fiber are generally high in vitamins as well (and fairly low in calories). Consult your physician if you feel you might benefit from a fiber supplement. Learn to read food labels to make sure you are working towards your fiber goals. Make fiber part of your healthy diet today!
