Ingesting adequate dietary fiber can reduce the risk of diabetes, heart disease, and digestive disorders and it can facilitate weight loss.
According to the Food and Drug Administration (FDA), adding adequate dietary fiber to one’s diet may help promote weight loss; reduce the risk of some types of cancer, digestive diseases, and coronary heart disease, and reduce the risk of cardiovascular complications in patients with diabetes and other autoimmune disorders. In addition, water-soluble fiber helps decrease cholesterol levels.
What is Fiber?
Fiber refers to the bulky material found in plant foods, nuts, and grain products. Composed of complex carbohydrates, fiber may be soluble in water or insoluble. Increased amounts of fiber are found in raw vegetables and unpeeled fruits and vegetables.
Dietary Sources of Fiber
Raspberries contain the highest amounts of fiber by weight. Other good sources of fiber include: blackberries, strawberries, rye, broccoli, apples with skin, green beans, spinach, beet greens, kale, collard, Swiss chard, turnip greens, almonds, brazil nuts, peanuts, walnuts, cherries, Brussels sprouts, dried beans, citrus fruits, potatoes, oats, wheat bran, cereals, seeds, navy beans, and stone ground whole wheat. In addition, dried fruit, bulgur, couscous, kasha and whole grain breads are good fiber sources.
Lettuce is Not A Good Fiber Source
The FDA reports that recognizing good fiber sources can be difficult. In one study, most Americans didn’t recognize foods with the highest fiber content. Most people were surprised to find that plant foods not considered good sources of fiber include brown rice, lettuce, and asparagus. Fiber supplements are not recommended as a replacement for food sources because they generally contain only one type of fiber such as methylcellulose or psyllium.
Adding Fiber
When added fiber to your diet, it’s best to add it slowly to give your intestinal tract time to adjust to the change. Otherwise, symptoms of abdominal cramps, gas, bloating, diarrhea or constipation may occur. Other ways to reduce symptoms when adding fiber include: drinking at least 8 oz. cups of water daily, using enzyme products such as Beano or Say Yes to Beans to facilitate fiber’s digestion.
Benefits of Fiber
Fiber is associated with a reduced risk of certain cancers, including some breast and prostate cancers, and a reduced risk of diabetes, cardiovascular disease and digestive diseases. Fiber can also reduce the incidence of symptoms in patients with inflammatory bowel disorders. It’s suspected that by adding bulk to stools, fiber dilutes carcinogens and speeds their transit from the gut. In addition, fiber generally contains high levels of bioflavinoid antioxidants that help reduce oxidative stress. Fiber reduces the risk of diabetes by trapping carbohydrates and slowing their digestion, helping prevent wide swings in blood sugar levels.
Large-scale studies in men show that high fiber intake can significantly lower the risk of heart attack. Studies in women also show that fiber induces a reduced risk of cardiovascular disease. Fiber contributes to weight loss by reducing the absorption of calorie-rich dietary fats. Fiber also reduces food cravings by normalizing blood sugar levels.
Recommended Amounts of Fiber
The U.D. Department of Agriculture reports that 25-30 grams of fiber daily is optimal. This can be obtained by eating 2-4 servings of fruit, 3-5 servings of vegetables, and 6-11 servings of whole grains. Good sources of fiber contain at least 2.5 grams per serving.
Resources:
J. Anderson, S. Perryman and L. Young, Colorado State University Extension Nutrition Resource, Publication No. 9.333.
R. Papazian, Bulking Up Fiber’s Healthful Reputation, U.S. Department of Health and Human Services, Food and Drug Administration, Sept 1988, accessed June 1, 2007,
