Food fibers are the part of plant foods that are not digested
when eaten. Some types of fiber might have a cholesterol-lowering
effect, which could lead to reduced risk of heart disease. Fiber
might also help reduce the incidence of certain types of cancer,
especially those associated with the digestive tract, and might be
helpful in controlling diabetes. There are two types of fiber,
soluble and insoluble.
- Insoluble fibers: cellulose, hemicellulose, and
lignin --These types of fibers are often referred to
as "roughage." Foods that contain insoluble fibers include wheat
bran, whole grain products, and vegetables. Insoluble fibers help
to promote regularity by keeping things moving through your
digestive tract.
- Soluble fibers --These fibers form gels
in water, helping promote a softer stool. There are three types of
soluble fibers: gums, pectins, and mucilages.
When eaten, soluble fiber sources slow the passage of food
through the digestive system. Some researchers believe this action
helps to regulate cholesterol and glucose (sugar) levels in
the blood by affecting absorption rates. Food sources of soluble
fibers are dried beans, oats, barley, and some fruits and
vegetables.
The National Academy of Sciences recommends Americans eat 21 to
38 grams of fiber each day. Two out of three Americans eat 15 grams
of fiber a day or less.
Fiber grams are included as part of the Nutrition Facts on food
labels. They are listed under "Total Carbohydrates."
There are many sources of high fiber foods. Some examples
include:
- Whole grains --Whole grain foods contain
all three parts of the grain: the bran, the endosperm, and the
germ. Common whole grains include whole wheat, whole rolled oats,
wild rice, brown rice, pearl barley, and popcorn.
When shopping, look for food items that list "whole grain" as
the first ingredient. Look for breads with at least two grams of
fiber per serving and cereals with at least five grams of fiber per
serving.
Less common whole grains include: amaranth, buckwheat, bulgur,
kamut, millet, quinoa, spelt, whole grain cornmeal (not de-germed),
and whole rye. "Pumpernickel" is not a whole grain. It refers to a
dark bread made from rye and wheat flours, not usually
whole grain flours. "Multi-grain" and "stone ground" might also be
refined and not whole grains.
- Fruits and vegetables --Set a minimum
goal of two cups of fruit and two and a half cups of vegetables per
day.
- Legumes --Aside from their fiber
content, legumes are an excellent source of vitamins, minerals, and
protein. Examples of legumes are: lentils, split peas, red and
white kidney beans, black beans, navy beans, black-eyed peas, chick
peas or garbanzo beans. Try for 3 cups of legumes/week.
- Nuts and seeds --While a good source of
fiber, they are high in calories and fats, and should be eaten
sparingly. Try 2 tablespoons as a serving size to limit the
calories.