How to Get More Fiber in Your Diet

Increasing the Amount of Fiber You Consume Has Many Health Benefits

Jun 19, 2009

Adding fiber to your diet may seem like a bad tasting chore, but it doesn't have to be, and the benefits to your body make it well worth the effort.

There are two types of fiber in the foods we eat: soluble and insoluble. Soluble fiber partially dissolves in water, and is found in foods such as legumes, oatmeal and apples. Insoluble fiber does not dissolve in water, and is found in whole wheat bread and grains such as brown rice and bran.

The Benefits of Fiber

The most obvious benefit of fiber is relief from constipation, but it can also help protect people from several diseases. Soluble fiber has been shown to have a positive effect on cholesterol and triglycerides, which reduces the risk of heart disease. Adding fiber to the diet can also regulate blood sugar, which helps in controlling diabetes. And fiber also helps with some types of cancer and with diverticular disease.

Fiber and Weight Loss

Many people believe that foods that are high in fiber, such as certain carbohydrates like pasta and bread, can lead to weight gain. However, consuming the whole grain varieties in small portions can actually lead to weight loss. These foods take longer to digest, which leaves you feeling fuller, longer, and therefore likely to eat less overall. Fiber is not a magic bullet for weight loss, but can help when it's part of a healthy diet and exercise plan.

How Much Fiber Do We Need

The average American gets only about 12 grams of fiber per day, and although there is no official recommended amount of fiber intake, most experts agree that we should eat between 25 and 35 grams of fiber each day.

Top Food Sources of Fiber

Fiber Supplements

Since there are many foods that are very high in fiber, supplements usually are not necessary. Eating just two of the examples above nearly reaches the daily quota. There is no evidence that taking over-the-counter fiber supplements is dangerous, but if you want to take one, check with your doctor first: these supplements can affect the absorption of certain medications.

Adding Fiber to Your Diet

If you want to start consuming more fiber, do it gradually, over several weeks, drink plenty of water every day and exercise consistently. A sudden increase in fiber intake can actually cause constipation, as well as gas and bloating, so doing it slowly reduces the risk of this happening as your body gets used to your new, healthier diet.

By adding both types of fiber to your diet, you can not only relieve symptoms of constipation but also protect yourself against several diseases and potentially lose weight. A high fiber diet can be a low-risk first step to improving your health.

The copyright of the article How to Get More Fiber in Your Diet in Nutrition is owned by Karen Sheviak. Permission to republish How to Get More Fiber in Your Diet in print or online must be granted by the author in writing.