Q: Lately I have been hearing a lot about the importance of eating a high fiber diet. What is fiber, what foods contain it and how much of it do I need?
A: Eating a variety of high fiber food choices is very important for keeping your digestive system healthy and for lower cholesterol levels.
According to the American Heart Association, fiber is the portion of plant material that humans are not able to digest.
There are two kinds of fiber—soluble and insoluble fiber. Eating soluble fiber on a regular basis along with a diet low in saturated fat and cholesterol has been shown to lower blood cholesterol. On the other hand, eating insoluble fiber will help prevent constipation and will help to keep bowels moving regularly.
Additional benefits of eating a high fiber diet include weight management—as fiber helps make you feel full without adding a lot of extra calories—a reduced cancer risk and overall health as fiber rich foods have lots of vitamins and minerals that our bodies need.
Foods high in soluble fiber include oats, legumes, apples, strawberries and carrots. Foods high in insoluble fiber include whole-wheat grains, wheat bran and many fruits and vegetables.
The recommended daily intake of fiber is 25 grams for women and 38 grams for men. One important tip to remember is to increase fiber in your diet gradually, if not you will likely experience uncomfortable gassiness and bloating.
