Fiber is the indigestible part of the fruits, vegetables and whole grains we eat. It is an important component of a healthy diet and digestive tract. These rigid plant walls help increase the transit time of food through the digestive system which helps to reduce the risk of dangerous intestinal blockages. It keeps our digestive system working smoothly and keeps us balanced and feeling full. It is recommended that adults get 25-35 grams of fiber a day. Most Americans get only 10-15 grams a day. The best sources of fiber are apples, pears, sweet potatoes, broccoli and whole grain breads and cereals.
There are two types of fiber, soluble and insoluble. Soluble fiber (such as Psyllium) dissolves in the blood and is recommended for people with high cholesterol since it carries away the LDL (bad) cholesterol out of the blood. Good sources of this type of fiber are oatmeal, oat bran, and pearled barley. Insoluble fiber does NOT dissolve in the blood. It stays intact and this helps increase transit time in the large intestine and prevent constipation. Good sources of this fiber are bran, fruit peels and vegetable skins.
Getting more fiber is easy to do. To begin added more fiber to your diet start slowly. Eating too much all at once can cause bloating and gas. Be sure to drink enough water (6-8 glasses a day) to help with transit time. By consuming the recommended amount of fruits (with the peel left on) and vegetables you can get 25-35 grams of fiber a day.
Healthy Action Step: Increase your fiber intake by eating a piece of fruit at lunch and a side of vegetables, such a broccoli, for dinner.
