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Benefits of Fiber - Why Eat More Fiber?One of the mantras of a healthy diet is low-fat, high-fiber. In general, eating foods low in fat and high in fiber is good for your health. But if you are like most Americans, you don't get the recommended daily amount of fiber in your diet -- it is tough to do with all the processed foods we eat. Check the nutrional labels on some of the food you eat -- the ADA says we should get between 20-35 grams of fiber in our diet each day (women 20-25g, men 30-35g). But what is fiber? What does fiber do in your body? How does a high fiber diet help you? Many people are confused and think fiber is some kind of nutrient your body needs. But in fact, fiber is just the opposite. Fiber is the left over part of plants that your body CANNOT digest. As such, it remains in your colon as it works its way through your system, absorbing water, bulking up, and making for a softer stool. So while there is no nutritional value to fiber, it does aid in the natural functioning of your digestive tract. Where does fiber come from? As mentioned above, fiber comes in the form of plant foods - grains, fruits, vegetables, etc. Fiber can be either soluble or insoluble -- both types are indigestible and pass through the intestines, but the insoluble type is the one that absorbs water. In this guide, we will take a look at what foods have the most fiber, how fiber improves your health, and what you can do to get more fiber into your diet.
High Fiber Foods List - How can I increase fiber in my diet?OK, so we all know we should be eating more fiber? Where do we start? First, you need to know what foods contain a lot of fiber. Unfortunately, this list does not include hamburgers, milkshakes, and soda! Getting more fiber means eating more grains, fruits, and vegetables, and eating less processed, packaged foods. For example, did you know that bran is the outer shell of grains like wheat and oats, and bran is full of fiber, and bran is removed from most grains used in processed foods? That's why things like bran cereal and bran muffins are good for you -- they put the bran back into your diet. Here is a list of some of highest fiber foods around:
Benefits of High Fiber DietsA lot of health professionals claim that high fiber diets can improve your health. Eating more fiber can help lower your cholesterol level and lower the risks of heart disease. Some studies show lower rates of colon cancer in patients with high fiber diets. High fiber diets have been shown to lower the incidence of type 2 diabetes and obesity. And of course fiber helps with constipation, producing bulkier, softer stools that are easier to pass. Overall, the benefits of a healthier diet make it tough to find an excuse not to eat more fiber. The real challenge can be finding high fiber foods in todays fast-food, convenience food oriented society. Try eating some fruit at every meal - whether it is apple slices, pears, some berries, whatever. Have oatmeal of an oat or bran muffin at breakfast. Eat whole-grain breads and pasta and rice instead of white bread and rice. Keep sliced carrots or celery around as a snack. If you start eating more fiber, you should also drink more water each day since fiber absorbs water in your intestines -- without it, you might get constipated.What are some Fiber Supplements?There are also a number of fiber supplement products you can take to increase your fiber intake. Some of the most popular ones are based on psyllium fiber powders, like Metamucil. This is the insoluble form of fiber that absorbs water. You mix the powder into water or juice, then drink the potion down. Since fiber absorbs water, the mixture can quickly turn pretty thick and clumpy, so it is not a drink that you savor slowly. One tablespoon of Metamucil contains 2.4g of fiber, and a 114 serving jar sells for about $13, making it pretty cheap at just over 10 cents per serving. Other powder supplements, like Ultimate Fiber or Health Plus, contain about 4g per tablespoon. Citrucel is another popular powder fiber supplement, but it is made from the soluble fiber methylcellulose which makes it less likely to cause gas. Some fiber supplements also come in tablet form, like Benefiber, which contains 1g of fiber per tablet. You are supposed to take 3 pills per serving, and a jar of 114 pills sells for about $17, or about 45 cents per 3g serving. Metamucil also makes a capsule form, which contains just 1/2g of fiber per capsule. You can buy most fiber supplements at a drug store or in the pharmacy aisle of your supermarket.
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