9 of 10

Write now Article Tools

Nutritionists recommend consuming 20-30 grams per day of dietary fiber. Time to get out the Metamucil? Think you need to add a fiber pill supplement to your daily meal?Not necessarily. Eating enough fiber can happen simply by selecting the right foods as part of the diet.

Dietary fiber is fiber that comes from plant sources. It is usually referred to as roughage and is useful to prevent constipation, relieve diverticulosis, reduce the risk of colon cancer and helps lower blood cholesterol levels. It can also be used as an effective way to help control weight.

Most roughage comes from the following:
Cereals
Grains
Nuts
See ds
Fruits (particularly apples and their peels)
Vegetables
Brown rice
Potato skins
Peas
Legumes
Bran

There are two main types of fiber. Soluble and insoluble. Most fruits nuts and vegetables are soluble because they contain a compound called pectin, which makes the fiber sticky in water. This type of fiber moves through the digestive system relatively easily and passes undetected.

Insoluble fiber on the other hand, cannot be broken down because it contains cellulose. Bran, whole grains and certain vegetables all contain this wood-like substance which moves through the digestive system mostly in-tact. It's important to drink plenty of water when eating insoluble fibers to help keep the lining of the intestine moist enough to prevent bowel blockage.

Although fiber itself doesn't have a lot of nutritional value, it plays an important role in the digestive process. It has been known to help control blood sugar. Also, since foods with fiber are relatively low in calories, they can be consumed in reasonable quantities to help a person feel full and eventually lose weight.

Most people do not get enough fiber in their diets, particularly in Western culture. On average, Americans only consume 12 grams of fiber per day. Research has suggested that people who do not take enough fiber are at greater risk for developing colon cancer, hemorrhoids, obesity and coronary artery disease, not to mention diabetes.

Fiber pills do not offer the same benefit to the body as fiber from food does. They lack the additional nutrients that are provided by high-fiber foods.

There is such a thing as too much fiber. A diet high in bran and other insoluble fibers can get in the way of allowing the digestive system to absorb certain minerals. Calcium is one example along with iron and zinc. It's important to talk to a doctor before beginning any diet that would require an intake of more than 35 grams of fiber per day.

Learn more about this author, Lauren Beyenhof.
Click here to send this author comments or questions.

Add your voice

Know something about Natural high fiber foods?
We want to hear your view. Write now!