This guide provides basic information to help you start
increasing dietary fiber in your diet. These are general guidelines that may be
tailored to meet your needs. Fiber is an important dietary substance to help
support your health. Making changes in your current eating habits will help you
eat more healthfully. Most fiber-containing foods are also good sources of
vitamins, minerals, and antioxidants, which offer many health benefits. A
registered dietitian can provide in-depth nutrition education to help you
develop a personal action plan.
What is fiber?
Fiber is the structural part of plant foods--such as fruits,
vegetables, and grains--that our bodies cannot digest or break down. There are
two kinds of fiber: soluble and insoluble.
Soluble fiber: dissolves in water to form a gummy gel. It can slow down
the passage of food from the stomach to the intestine.
- Examples: dried beans, oats, barley, banana,
potatoes, and soft parts of apples and pears
Insoluble fiber: often referred to as "roughage" because it does not
dissolve in water. It holds onto water, which helps produce softer, bulkier
stools to help regulate bowel movements.
- Examples: whole bran, whole grain products, nuts,
corn, carrots, grapes, berries, and peels of apples and pears
What other things does fiber do?
Research has shown that a diet rich in fiber is associated with
many health benefits, including the following:
1. Lowers cholesterol--Soluble fiber has been shown
to lower cholesterol by binding to bile (composed of cholesterol) and taking it
out of the body. This may help reduce the risk of heart disease.
2. Better regulates blood sugar levels--A high-fiber meal
slows down the digestion of food into the intestines, which may help to keep
blood sugars from rising rapidly.
3. Weight control--A high-fiber diet may help keep you
fuller longer, which prevents overeating and hunger between meals.
4. May prevent intestinal cancer--Insoluble fiber increases
the bulk and speed of food moving through the intestinal tract, which reduces
time for harmful substances to build up.
5. Constipation--Constipation can often be relieved by
increasing the fiber or roughage in your diet. Fiber works to help regulate
bowel movements by pulling water into the colon to produce softer, bulkier
stools. This action helps to promote better regularity.
How much fiber should I eat?
The recommendation is to consume about 20-35 grams of total
fiber per day, with 10-15 grams from soluble fiber. This can be accomplished by
choosing 6 ounces of grains (3 or more ounces from whole grains), 2½ cups of
vegetables, and 2 cups of fruit per day (based on a 2,000 calorie/day pattern).