High Fiber Foods

Have you heard to eat fiber-rich food for gut and heart health? Have you wondered - why is that so important?  

First, fiber is that portion of a plant that isn’t completely broken down in the digestive process.  It is leftovers.  These particles pass through the colon keeping it free of any build-up.  This means you will have a clean and healthy gut system so that it can absorb and process the nutrients that you do get from eating food.

Types of Fiber

Two basic forms of fiber are soluble and insoluble.  Plants that contain fiber are composed of both types.  Both types create a viscous fiber and create fermentation in the digestive system.  That viscosity, or thickness, comes from the gel that the fiber forms, like a thick, gooey pudding.  This gel takes up a lot of room in the stomach, so you feel full.

The fermentation creates fatty acids (small chain fatty acids).  These are absorbed into the blood and the body processes it for energy.  A byproduct of fermentation is gas which creates flatulence.

There is one more type of fiber:  functional fiber.  This is a synthetic product added to some manufactured foods to lure buyers with its promise of higher fiber content. 

Daily Requirements of Fiber

It is always possible to overdo anything, including fiber, but it is unlikely if you simply eat fiber rich whole food however, large amounts of added fiber can cause problems.

The World Health Organization (WHO) recommends a minimum of 25 grams per day for adults.  Some sources recommend a bit more for men, around 38 grams per day.

Sources of Fiber

Some plants have higher fiber per serving than others.  Just be sure to base your eating plan around a variety of foods in order to get the full benefit from the various vitamins, minerals, and antioxidants available through food.

• Very high (10 to 20 grams) – Avocado, legumes, and split peas

• High (5 to 10 grams) – Berries, dried fruit, shredded coconut, flaxseed, whole grains

• Moderate (2 to 5 grams) – Most fruit, raw vegetables, nuts, seeds, some grains

• Low (up to 2 grams) – Fruit and vegetable juices, lettuce, refined grains (like flour), many cereals

Tips

There are ways to get the best benefit out of the foods you eat:

• Don’t overcook – Keeping vegetables crispy adds to the flavor and enjoyment. Cooking them too long will remove too much fiber (which is what you are after) as well as many nutrients.

• Salad daily – Lettuce is low in fiber but adding raw carrots, cucumbers, tomatoes, seeds, nuts, and fresh fruit will bump up the content and make the salad more interesting.

• Grains – As much as possible avoid the processed grains like white flour. You can enjoy grains like quinoa and couscous if you’d like. 

Happy eating and enjoy good health.