High Fiber Diet

A healthy diet includes 20 to 35 grams of fiber a day if you have a 2,000-calorie diet.

Foods rich in fiber are often low in calories and fat, and they help you feel full longer. Eating enough fiber may also lower your risk of heart disease, type 2 diabetes, and some cancers, and can help with weight management. To find out the amount of fiber in canned, packaged, or frozen food, read the "Nutrition Facts" label. It tells you how much fiber is in a serving.                           

Types of Fiber and Their Benefits:

There are two types of fiber: insoluble and soluble. They both aid digestion and help you maintain a healthy weight.

Soluble fiber dissolves in water. Some soluble fibers form a thick gel in your gut, which is what gives them their health benefits:

• Gel-forming soluble fibers (such as psyllium, oat bran, and barley) can help lower cholesterol and control blood sugar by slowing digestion.
• Non-gel-forming soluble fibers (such as inulin and wheat dextrin) do not lower cholesterol or blood sugar, but they feed the healthy bacteria in your gut.
• Good sources: oats, barley, beans, lentils, peas, strawberries, apples, oranges, and psyllium supplements (such as Metamucil or Benefiber).

Insoluble fiber does not dissolve in water. It acts like a sponge, absorbing liquid and adding bulk to your stool. This helps keep you regular and may prevent constipation.

• Good sources: whole wheat bread, wheat bran, brown rice, cereals, apple skin, corn, carrots, broccoli, and nuts.

Gut health bonus: When gut bacteria break down certain fibers, they produce substances called short-chain fatty acids. These help keep your gut lining healthy and may protect against diseases like type 2 diabetes.

Look for High-Fiber Foods:

• Whole grain breads and cereals. Make at least half of your grain servings whole grains. Include wheat and oat bran cereals, whole-wheat bread or toast, and brown rice in your meals.
• Fruits. Try to eat about 2 cups a day. Apples, oranges, strawberries, pears, bananas, raspberries, and figs are good sources. (Note: fruit juice is low in fiber.)
• Vegetables. Try to eat about 3 cups a day. Add asparagus, carrots, broccoli, peas, corn, spinach, and Brussels sprouts to your meals.
• Legumes (beans). Try kidney beans, black beans, lentils, lima beans, and chickpeas. These are some of the highest-fiber foods available.
• Seeds and nuts. A small handful (about 1 ounce) of almonds, pistachios, or pecans gives you about 3 grams of fiber.

Keep Track of Your Fiber

Keep track of how much fiber you eat. Start by reading food labels. Eat a variety of foods high in fiber. Ask your doctor about supplemental fiber products.

Dietary Fiber Content of Common Fruits, Vegetables, Grains and Other Foods

If you have any questions, please contact our office at 612-871-1145.