Fiber (AKA roughage) is the
wall structure of a plant. All plants contain fiber. Fiber is only
obtained from plants.
There are 2 types of fiber: soluble
and insoluble.
Soluble fiber (oatmeal, oranges, apples, carrots, nuts) is
good for absorbing toxins, and regulating blood sugar levels.
Insoluble fiber (whole wheat, leafy vegetables, fruit skins)
prevents constipation and regulates pH levels.
The unique property of fiber is that humans cannot digest most of
it. Therefore it passes through the digestive tract relatively unchanged.
Fiber is so tough to digest, that cows have to regurgitate it after
partial digestion, to continue chewing it.
There are no nutritional benefits
derived directly from eating fiber. It is beneficial only to the
digestive tract.
So how is fiber beneficial?
Fiber absorbs excess water in the intestinal tract, creating bulkier,
softer stools, lessening pressure on the colon while reducing straining
and constipation. Fiber also creates a rough surface allowing the
intestinal walls to push the waste along. This allows harmful substances
to be cleared out of the intestines before they can cause problems.
Are fiber supplements acceptable?
Definitely. If you cannot consume at least 25 grams of fiber
through your regular diet , then consider fiber supplements to make
up the difference.
What happens when you eat too much
fiber?
Too much fiber would cause
dehydration, constipation and a sore stomach, not much more. Drinking
lots of water will help alleviate these symptoms.
Too much fiber can simulate a full feeling, possibly causing a reduction
in the amount of nutrients being ingested.
Eating too much fiber is not a common occurrence except when taking
fiber supplements.
A list of high fiber foods
helps you know which foods to include in your diet. Whether obtained
from the list of high fiber foods or from fiber supplements, the
recommended daily fiber consumption should be about 25-40 grams
for an adult. The typical adult consumes 13 grams of fiber a day
according to WebMD
Here are typical high fiber foods
along with the approximate number of grams of fiber they contain.
Food quantity of 1/2 cup unless otherwise noted:
Best High Fiber Dinner Ideas: Chili & Split-pea
soup
• Pears, 5 grams-
1 medium
• Beans, 5-7 grams- kidney
beans, baked beans, black beans, pinto beans, garbanzos
• Berries, 2 grams- strawberries,
raspberries, blackberries
• Bran Cereals, 5-10 grams-
All-Bran, Bran Buds, 100% Bran, Raisin Bran
• Spaghetti, whole-wheat,
3 grams
• Bananas, 3 grams
- medium 8" long
• Bread, 4-5 grams - 2
slices whole-wheat, rye
• Oatmeal, 2 grams
• Brussels Sprouts, 2
grams
• Carrots, 3-4 grams,
2 medium
• Dried Figs, 4 grams,
2 figs
• Apple, 3 grams, 1 medium
• Lentils, 8 grams
• Lima Beans, 7
grams
• Green Peas, 5 grams
• Regular Potatoes (with skin),
4-5 grams - medium
• Corn, 2 grams
