Dietary fiber helps you maintain a healthy digestive system and aids in the fight against diabetes, cholesterol and colon cancer. Therefore, doctors recommend a diet high in fiber. Let’s look at some of the ways you can increase fiber consumption
Key to a Fiber-Rich Diet
The best high-fiber diets mix need for fiber. . the need for other nutrients. According to Jackson Siegelbaum, a Pennsylvania gastroenterology clinic, you should choose foods from all the basic food groups. The Mayo Clinic recommends starting the day with a high-fiber breakfast.
The National Academy of Sciences’ Institute of Medicine recommends that men age 50 and younger eat 38 grams of fiber per day. Women in the same age category should consume 25 grams per day. Men 51 and older should consume 30 grams of fiber per day and women 51 and older should consume 21 grams per day.
Fiber comes in two basic varieties, soluble and insoluble. The best diets feature daily intake of both. Insoluble fiber does not dissolve in water, and does not cause intestinal gas. Soluble fiber is not soluble in water and forms a gel like substance in the intestine. Soluble fiber attached to cholesterol and removes it from the body and can lead to intestinal gas.
The whole grains provide the bulk of the fiber in most diets. Refined or white flour, commonly found in rice, pasta, white bread and some processed grains, provide less amount of fiber than whole grains. Insoluble fiber is found in wheat, rye, bran and other grains. Soluble fiber comes from oats, oat bran, fruits, barley and legumes.
One cup of whole-wheat spaghetti has 6.3 grams of fiber, and a cup of oatmeal contains 4 grams of fiber. One cup of brown rice contains 3.5 grams of fiber. Mayor Clinic recommends adding a few tablespoons of crushed bran cereal or raw wheat bran to homemade products to increase fiber intake. It also recommends switching to whole grains whenever possible.
Fruits and vegetables
Many fruits and vegetables pack substantial amounts of fiber. Among the top fiber sources are stem and root vegetables such as celery, broccoli, radishes and carrots. Apples, citrus, peas, beans and carrots are sources of soluble fiber. Nuts and most vegetables also contain insoluble fiber. One cup of peas contains 16.3 grams of fiber, or almost half the recommended daily requirement. A cup of red kidney beans contains 13.1 grams of fiber, and raw raspberries contains 8 grams of fiber per cup. The Mayo Clinic suggests snacking on raw vegetables like baby carrots and broccoli florets.
Processed fruit juice pack less fiber than natural juices. Meanwhile the bulk of fiber in many fruits and vegetables from the skin, so do not remove the skin unless there is simply inedible.
Consuming enough fiber in a diet requires careful planning. For some individuals, it is simply not practical. For that reason, doctors often recommend fiber supplements. These products help to regulate the digestive system and is useful against digestive tract disorders. The most common supplement brand is Metamucil. Others are Konsyl, Fibercon and Citrucel.