by Virginia Gaces

Created on: September 20, 2008   Last Updated: February 11, 2009

Fibers are always important to a healthy diet. This is because they reduce the risk of many pathologic conditions that could occur in the body. Among the unhealthy conditions that a good fiber diet prevents are constipation, heart disease, cancer, diabetes, hypertension, obesity, and malnutrition among others.

What are the sources of fibers? Fibers could easily be obtained from a proper diet.

Below are examples of fiber rich foods that one can eat to attain good health:

1. Legumes

These include string beans, soya beans, mongo, peas and anything contained inside
pods. Legumes are rich in fiber. They also are a good source of protein and
other vital nutrients needed in the different biochemical processes in the body.

2. Whole grain/ bran

These include bread, pasta, rice, wheat, oat and the like. Oftentimes we ignore servings of oatmeal or rice because they taste bland and plain, but this food should be part of one's daily diet because they're full of fiber and important micronutrients. Oat meals have been proven too to reduce the risk of myocardial infarctions and cardiovascular attacks.

3. Fruits

Sometimes it is better not to peal your fruits because it is in the skin that fibers are at their most concentration. An apple should not be skinned as the skin contains more fiber than the flesh. In fact, with this particular fruit, eating so much of the flesh would lead to constipation. It is advisable therefore to eat it as a whole.

Oranges would retain more of the fiber if they're not prepared as fruit juices but are eaten fresh too after peeling. This food type should be a constant part of breakfast meals, because of the great benefit one derives from the fiber packed food. Making it a habit to have at least one fruit during breakfast is commendable because of the various advantages it provides.

4. Vegetables

Kale, carrots, camote tops, water gourd, tomatoes, onions, white squash, eggplants and many more are not only rich in fiber but also contain phytochemicals (anti-toxins), antioxidants, essential minerals, iron, vitamins and many more health promoting substances. Vegetables are often not eaten because they're tasteless if not cooked properly. A good cook could do the trick of making veggies delicious and savory.

4. Alternative products

When the intake of the above mentioned food could not really be tolerated by the individual, then supplemental diet could be instituted.

This may include food supplements coming in the form of tablets or powder, for easy ingestion. This however, should be made used of as the last resort; it is still best to make use of naturally occurring foods.

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