The importance of
fiber to a healthy diet
The importance of fiber to a
healthy diet
When it comes to eating healthy
and enjoying a healthier lifestyle, it is
hard to overstate the importance of fiber
in the diet.
Even though fiber is most
associated with grains, rice and breads,
it is important to remember that fruits
and vegetables also contain significant
amounts of dietary fiber.
In fact, the need for fiber is
just one more reason to eat your fruits
and vegetables every day.
In order to understand why
dietary fiber is so important, it is a
good idea to know what fiber is and what
role it plays in digestion.
Simply put, dietary fiber is the
portion of food that the human body
cannot digest. Fiber is found in foods of
plant origin only; there is no fiber in
meat and dairy products.
Fiber plays an important role in
the digestion of food, and in the
elimination of waste products as they
travel through the body.
Good sources of dietary fiber
include grains, cereals, legumes,
lentils, nuts, seeds, fruits and
vegetables.
As we said before, meats and
dairy products do not contain any dietary
fiber, so it is important to eat some
plant based foods ever day to get the
fiber you need.
Soluble vs.
insoluble
Not all fiber is the same, and
fiber comes in two forms – soluble and
insoluble. All plant materials contain
both types of fiber, but some sources
contain more of one than the
other.
Eating a variety of foods rich
in fiber every day will ensure you get
adequate levels of both soluble and
insoluble fiber.
Insoluble fiber is important in
keeping people regular, and it has shown
promise as well in the prevention of some
types of colon and rectal
cancers.
Insoluble fiber is mainly found
in wheat brain, some types of vegetables
and in whole grain products. Some
vegetables rich in insoluble fiber
include carrots, peas and
broccoli.
The skins of fruits are also
rich in insoluble fiber.
Soluble fiber, on the other
hand, has shown promise in reducing
levels of cholesterol in the blood, and
at reducing the rate at which glucose
enters the bloodstream.
Soluble fiber is abundant in
dried peas, lentils, beans, barley, oat
bran, and in many fruits and
vegetables.
How much fiber is
enough
Many people are unsure just how
much dietary fiber they need every day,
but most dietitians recommend that women
consume between 21 and 25 grams of
dietary fiber per day. For men, the
recommendation is 30 to 38 grams of fiber
each day.
Of course, that is easier said
that done, and it is important to know
which foods are high in fiber in order to
boost your daily fiber
consumption.
In the case of packaged foods
like breads and crackers, the fiber
content will be listed as part of the
nutritional label.
In the case of fruits and
vegetables, there are charts which show
the fiber content of an average size
piece. Some grocery stores post this
information, and it is also widely
available on the internet.
When increasing dietary fiber,
it is best to make the increase gradual.
A sudden jump in dietary fiber can lead
to bloating, gas and abdominal
discomfort.
In addition, it is important to
drink plenty of fluids, especially water,
in order for fiber to have the best
effect. When choosing breads and cereals,
it is best to go with healthier whole
grains.
In general, the less processing,
the healthier the foods.
Eating the skins of fruits and
vegetables is a great way to increase
dietary fiber. Many people like to make
fruit shakes and smoothies that use the
skins of their favorite
fruits.
This makes a delicious and
nutritious way to increase fiber
consumption.
In addition, keeping a variety
of fiber rich foods, such as apples,
nuts, seeds and bran muffins, around for
snacks is a great idea.
And finally, eating a wide
variety of foods will ensure that you get
plenty of fiber, as well as the vitamins,
minerals, and trace elements that make a
balanced diet so important.
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