Fiber is the part of a plant food or grain food that the body does not digest or absorb, so fiber passes through and out of the body in stool.
Some of the Many Benefits of Fiber
Fiber promotes regularity: Fiber adds bulk to the stool which helps to improve bowel regularity and overall bowel health.
Fiber lowers cholesterol: Fiber helps to rid the body of undesirable cholesterol. Fiber, especially soluble fiber, binds to cholesterol particles, much like a sponge, and removes it from the body.
Fiber may help weight loss: High fiber foods often take longer to eat and keep us feeling full longer between meals.
Fiber Recommendations, Sources and Amounts
Soluble fiber can be found in foods such as oats and legumes, as well as most fruits and vegetables. Insoluble fiber is also found in fruits and vegetables, and in wheat bran, whole wheat flour, nuts and beans. Both types of fiber are beneficial.
The recommended daily fiber intake differs by gender and age. Men under 50 should be aiming for 38 grams per day, while women under 50 should be aiming for 25 grams per day. Men and women over 50 should be aiming for 30 grams and 21 grams respectively.
Good fiber sources and amounts:
- Broccoli (1 cup, raw) – 3 grams
- Oatmeal (I cup, cooked) – 4 grams
- Baked potato (with skin) – 4 grams
- Apple (large, with skin) – 4 grams
- Beans and legumes (1/2 cup, cooked) – 8 grams
- Fiber One cereal (1/2 cup) – 14 grams
Easy Ways to Add More Fiber
- Make sandwiches using 100% whole grain bread
- Use 100% whole grain cereal and crackers
- Use fruit and vegetables as snacks instead of chips and other processed food
- Add a salad to your lunch or dinner meal
- Use brown rice and whole grain pasta instead of white varieties