What Is Fiber?

Fiber is what gives strength and structure to plants.  Most grains, beans, vegetables and fruits contain fiber.   It helps your digestive tract function better.  Talk with your doctor about other benefits of high-fiber foods.

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.   Foods rich in fiber are low in calories and fat, and fill you up more.  They may also reduce your risks for certain health problems.  Some details about each type of fiber are given below.

Insoluble fiber.   This is found in whole grains, cereals, certain fruits and vegetables (such as apple skin, corn and carrots.

• May prevent constipation

• May reduce the risk of certain types of cancer.

Soluble fiber.   This type of fiber in oats, beans and certain fruits and vegetables (such as strawberries and peas). 

• Can reduce cholesterol, which may help lower the risk of heart disease

• Helps control blood sugar levels

Keep Track of Your Fiber

Know how much fiber is good for you.   A healthy diet includes 20 to 35 grams of fiber a day.  Learn to keep track of how much fiber you eat.  Start by reading food labels.  Then eat a variety of food high in fiber.

Read Food Labels

To find out the amount of fiber in canned, packaged, or frozen foods, read the "Nutrition Facts" label.  It tells you how much fiber is in a serving.

Look for High-Fiber Foods

Listed below are some example of foods high in fiber.
Whole-grain breads and cereals.  Six servings a day give you about 12 grams of fiber.  Include wheat and oat bran cereals, whole wheat muffins or toast, and corn tortillas in your meals.
Fruits.  Two servings a day give you at least 4 grams of fiber.   Apples, oranges, strawberries, pear and bananas are good sources. 
Vegetables.  Three servings a day give you at least 6 grams of fiber.  Add asparagus, carrots, broccoli, peas and corn to your meals.
Legumes.  One serving a day in place of meat gives you at least 4 grams of fiber.  Try navy beans. lentils and chickpeas.
Seeds.  A small handful of seeds give you about 3 grams of fiber.   Try sunflower seeds.

Planning High-Fiber Meals

You can make meals and snacks more healthy by choosing high-fiber foods.  Be sure to slowly increase the amount of fiber you eat.  Your digestive systems needs time to adjust.  Follow the tips below to eat more fiber.

Breakfast

• Choose cereals that are high in fiber and low in fat and sugar

• Eat a piece of fresh fruit or add fruit to cereal

• Mix fresh fruit or bran into low-fat yogurt

• Select whole-grain breads

Lunch and Dinner

• Add cut-up vegetables to your sandwich

• Choose whole-grain breads

• Include beans in your green salad

• Select bean or vegetable soups

• Add bran cereal to ground meat

• Eat a piece of fruit with lunch and dinner

Desserts and Snacks

• Blend shakes with fruit, skim milk and bran

• Choose whole-grain crackers

• Have air-popped popcorn or low-fat, whole-bran muffins

• Try dried fruits

• Eat fresh fruits or vegetable sticks