High Fiber Foods for Good Health and Regularity!

What is fiber?

• Fiber is an essential nutrient needed by the human body. It aids digestion and elimination of waste in the body and helps us control caloric intake. Fiber is considered a complex carbohydrate because it contains multiple linked glucose molecules. Since your digestive system cannot break down fiber, it is excreted undigested.
• Most of our stool is made up of bacteria. Fiber provides the bacteria a good place to grow. The interaction results in a larger volume of stool and better bowel function.
• High fiber foods are important for good health and well-being and can actually help reduce your risk of constipation, diverticulosis, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease.
• The best sources of fiber are whole grain foods, whole fresh fruits and vegetables, beans, peas, other legumes, nuts and seeds.

How much fiber do most people need?

Most Americans eat a low fiber diet, averaging only about 15 grams of fiber a day. For good health, children and adults need at least 20-30 grams of fiber per day daily. The Institute of Medicine recommends 14 grams of fiber per 1000 calories to get the maximum health benefits from fiber. The American Dietetic Association (ADA) recommends that Americans get 20-35 grams of fiber a day from plant foods, including both soluble and insoluble fiber.

When increasing fiber in your diet:

• Increase dietary fiber slowly to reduce bloating and gas.
• Always try obtain fiber from whole foods, since they contain many other healthful plant compounds. If you are unable to include enough fiber in your diet (about 25 to 38 grams a day is ideal), added functional fibers may help.
• Eat whole fruits instead of drinking fruit juices.
• Choose more fruits with edible seeds, skins, and membranes, like apples, grapes, pears, berries, melons, peaches, grapefruits, and oranges.
• Select vegetables with tough stalks and edible skin, like artichokes, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, dark leafy greens and herbs (ex., bok choy, dandelions, dill, kale, mustard greens, parsley, Swiss chard).
• Eat whole rather than refined grains like barley, bran, buckwheat, oats, quinoa, brown and wild rice, and 100% whole-wheat versions of bread, pasta, and crackers. Avoid white rice, bread, and pasta.
• For breakfast, eat cereals that have a whole grain as their first ingredient.
• Beans, peas and lentils are excellent sources of fiber. Add them to soup, stews, or a green salad.
• Replace meat with beans (edamame provides complete protein), legumes, or tofu at least 3x a week.
• Add pre-cut fresh or frozen vegetables to soups and sauces, mix chopped frozen vegetables into prepared spaghetti sauce, soups, or stews.
• Snack on raw vegetables instead of chips, crackers, or chocolate.
• Snack on unflavored and unsalted nuts and seeds, or use them to garnish cereal, salads, stir-fries, and yogurt.
• Drink plenty of extra water to help flush the fiber through your system. Too little water and too much fiber can actually cause bloating, constipation, or a tummy ache!