Types of Dietary Fiber
Insoluble Fiber
- Does not dissolve in water
- Keeps the digestive system running smoothly, reducing constipation, hemorrhoids, and other digestive problems
- Promotes the movement of material through you digestive system and increases stool bulk
- Beneficial dietary component for those who struggle with constipation or irregular stools
- Helps you to feel full after eating
- Stimulates your intestinal walls to contract and relax, moving solid materials through you digestive tract
- Sources: whole-wheat flour, wheat bran, nuts, skins of fruits and vegetables, and leafy greens
Soluble Fiber
- Mixes with water to form a gummy substance that lines the intestinal walls
- Can help to lower blood cholesterol and glucose levels
- Protects against heart disease
- Sources: oats, seeds, beans, barley, peas, lentils, apples, citrus fruits, carrots, plums, and squash
A diet that is high in fiber has many benefits, which include:
- Normalizes bowel movements
- Helps maintain bowel integrity and health
- Lower blood cholesterol levels
- Helps control blood sugar levels
- Aids in weight loss
- Possible decreases risk of colorectal cancer
- Reduces the risk of heart disease
- Lowers High Blood Pressure
- Reduces constipation, hemorrhoids, and Divirticulitis
Adding Fiber into your Diet
The recommended Dietary Fiber intake (insoluble and soluble) is as follows:
- Adult males, under age 50 38 grams/day
- Adult males, over age 50 30 grams/day
- Adult females, under age 50 25 grams/day
- Adult females, over age 50 21 grams/day
- Adult pregnant females 25-35 grams/day
- Eat whole fruits instead of drinking fruit juices.
- Replace white rice, bread, and pasta with brown rice and whole grain products.
- Choose whole grain cereals for breakfast.
- Snack on raw vegetables instead of chips, crackers, or chocolate bars.
- Substitute legumes for meat two to three times per week in chili and soups.
- Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).
- Adding too much fiber into your diet too quickly may cause constipation and/or stomach discomfort. Increase your fiber intake by a few grams per week to slowly get to your recommended intake value.
- Increase your intake slowly and be sure to drink lots of water (at least 8-8 oz. glasses each day)
Information adapted from Nutrition for Dummies, 4th edition, Sparkpeople, and Mayo Clinic
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