Fiber

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Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health? Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer. Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve. • Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. • Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources...

Fiber is a Children and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day. Great sources are Types of Fiber Fiber comes in two varieties, both beneficial to health: Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include whole wheat products (especially wheat bran), Under the umbrella terms of insoluble and soluble fibers, you may see fiber described in other ways. It can be viscous with a gel-like quality, or fermentable because it acts as food for gut bacteria that break down and ferment it. Fibers that are not broken down by bacteria, called nonfermentable, travel intact to the colon and can add bulk and weight to stool so it is easier to pass. These properties offer health benefits such as slowing down digestion, delaying blood sugar rises after meals, promoting healthy colonies of bacteria, or having a laxative effect. In addition, there are many subtypes of soluble and insoluble fibers, some of which occur naturally in plant foods and others that are synthetically made. The National Academy of Medicine defines fiber as: 1) dietary fibers (nondigestible carbohydrates and lignans) that occur naturally in plants, and 2) functi...

Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Here's a look at how much dietary fiber is found in some common foods. When buying packaged foods, check the Nutrition Facts label for fiber content. It can vary among brands. Fruits Serving size Total fiber (grams)* Raspberries 1 cup 8.0 Pear 1 medium 5.5 Apple, with skin 1 medium 4.5 Banana 1 medium 3.0 Orange 1 medium 3.0 Strawberries 1 cup 3.0 Vegetables Serving size Total fiber (grams)* Green peas, boiled 1 cup 9.0 Broccoli, boiled 1 cup chopped 5.0 Turnip greens, boiled 1 cup 5.0 Brussels sprouts, boiled 1 cup 4.0 Potato, with skin, baked 1 medium 4.0 Sweet corn, boiled 1 cup 3.5 Cauliflower, raw 1 cup chopped 2.0 Carrot, raw 1 medium 1.5 Grains Serving size Total fiber (grams)* Spaghetti, whole-wheat, cooked 1 cup 6.0 Barley, pearled, cooked 1 cup 6.0 Bran flakes 3/4 cup 5.5 Quinoa, cooked 1 cup 5.0 Oat bran muffin 1 medium 5.0 Oatmeal, instant, cooked 1 cup 5.0 Popcorn, air-popped 3 cups 3.5 Brown rice, cooked 1 cup 3.5 Bread, whole-wheat 1 slice 2.0 Bread, rye 1 slice 2.0 Legumes, nuts and seeds Serving size Total fiber (grams)* Split peas, boiled 1 cup 16.0 Lentils, boiled 1 cup 15.5 Black beans, boiled 1 cup 15.0 Baked beans, canned 1 cup 10.0 Chia seeds 1 ounce 10.0 Almonds 1 ounce (23 nuts) 3.5 Pistachios 1 ounce (49 nuts) 3.0 Sunflower kernels 1 ounce 3.0 *Rounded to nearest 0.5 gram. Source: USDA National Nutrient Database for Standard Reference, Le...

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A cup of kidney beans can provide around one-third, if not more, of the fiber you need per day. Other high fiber foods include berries, cruciferous vegetables, oats, chia seeds, and dark chocolate. • promoting • • • • The Academy of Nutrition and Dietetics recommends consuming about The following table shows the In the past, Here are some ways scientists classify fiber: • Dietary fiber is naturally present in plants that we eat. • Added fiber is fiber that manufacturers add to some products to increase their health benefits. • Soluble fibers are water soluble and therefore digestible. • Insoluble fibers are not digestible. Soluble fibers come from the insides of plants and include substances such as pectin. They are present in fruits, vegetables, oats, and barley and may help manage blood sugar and cholesterol levels. Insoluble fibers come from the outer skins of plants and pass straight through the digestive system. They can help prevent constipation. Examples include bran, celery, whole grains, and seeds. • Reducing cholesterol: Fiber in the digestive tract can help reduce the body’s • Promoting a healthy weight: High fiber foods like fruits and vegetables tend to be • Preventing constipation: Fiber can speed up digestion and prevent constipation. Insoluble fiber adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines. • Managing blood sugar: The body takes longer to break down high fiber foods, which means glucose does not enter ...

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Indeed, dietary fiber is a magic ingredient that “Fiber does lots of cool stuff in the body,” says registered dietitianAnna Taylor, RD. Here’s where to get it — and why these foods are best for a high-fiber diet. Foods that are high in fiber Fiber comes from plants, so don’t bother looking for it in your chicken dinner. But the plant kingdom has a lot to offer, and the best sources of dietary fiber might surprise you. Taylor suggests aiming for 25 grams (g) to 35 g of fiber a day. Here are her top 22 foods to work into your diet right now (along with some tasty recipes and snacks). Lentils Legumes are a great source of fiber. “ Amount of fiber: 1 cup, boiled = 18 g fiber How to eat them: Lentils cook quickly and work well in both Split peas Legumes strike again! “Split peas are a good source of soluble fiber, and they’re a low-calorie, fat-free food high in B vitamins and a number of key minerals,” Taylor says. And as a complex carbohydrate, they provide you with energy. Amount of fiber:1 cup, boiled = 16 g fiber How to eat them: They take longer to cook than lentils (about 60 minutes to lentils’ 30 minutes), so Taylor recommends boiling them ahead of time to expedite your dinner prep, or making a Black beans Beans, in general, are fairly high in fiber, and black beans are near the top of the list. They’re...

Fiber is a very important Fiber is a bit different than other types of carbohydrates. Where most break down into simple sugars during digestion, this particular nutrient doesn’t. Instead, it passes through the body undigested. It plays an important role in helping you to feel satiated and regulating your blood sugar. There are two types of fiber: Both types are vital for your digestive health, regulating blood sugar levels, keeping your heart healthy, and maintaining a healthy weight. Why You Need Fiber While fiber is derived from a necessary macronutrient, it technically isn’t considered an “ The daily recommended intake of fiber for adults under 50 is between 25 and 38 grams per day. Children need between 19 and 38 grams each day, depending upon their age and sex. Many people, however, do not get enough fiber in their diets. Fiber plays an important role in many of your body systems, including: Digestive Health One of fiber’s most vital roles is to help you to maintain a healthy digestive system. While your body can’t digest it, it does feed the Fiber helps promote the regularity of bowel movements, which can help you to avoid Heart Health Soluble fiber can help to reduce your Blood Sugar Regulation Fiber, particularly soluble fiber, helps to slow digestion and the absorption of sugars, reducing Weight Management Certain types of fiber can help you to feel fuller longer, which may lead to eating fewer calories and weight loss. While it is important that you eat enough fi...

Fiber is a Children and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day. Great sources are Types of Fiber Fiber comes in two varieties, both beneficial to health: Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include whole wheat products (especially wheat bran), Under the umbrella terms of insoluble and soluble fibers, you may see fiber described in other ways. It can be viscous with a gel-like quality, or fermentable because it acts as food for gut bacteria that break down and ferment it. Fibers that are not broken down by bacteria, called nonfermentable, travel intact to the colon and can add bulk and weight to stool so it is easier to pass. These properties offer health benefits such as slowing down digestion, delaying blood sugar rises after meals, promoting healthy colonies of bacteria, or having a laxative effect. In addition, there are many subtypes of soluble and insoluble fibers, some of which occur naturally in plant foods and others that are synthetically made. The National Academy of Medicine defines fiber as: 1) dietary fibers (nondigestible carbohydrates and lignans) that occur naturally in plants, and 2) functi...

Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Here's a look at how much dietary fiber is found in some common foods. When buying packaged foods, check the Nutrition Facts label for fiber content. It can vary among brands. Fruits Serving size Total fiber (grams)* Raspberries 1 cup 8.0 Pear 1 medium 5.5 Apple, with skin 1 medium 4.5 Banana 1 medium 3.0 Orange 1 medium 3.0 Strawberries 1 cup 3.0 Vegetables Serving size Total fiber (grams)* Green peas, boiled 1 cup 9.0 Broccoli, boiled 1 cup chopped 5.0 Turnip greens, boiled 1 cup 5.0 Brussels sprouts, boiled 1 cup 4.0 Potato, with skin, baked 1 medium 4.0 Sweet corn, boiled 1 cup 3.5 Cauliflower, raw 1 cup chopped 2.0 Carrot, raw 1 medium 1.5 Grains Serving size Total fiber (grams)* Spaghetti, whole-wheat, cooked 1 cup 6.0 Barley, pearled, cooked 1 cup 6.0 Bran flakes 3/4 cup 5.5 Quinoa, cooked 1 cup 5.0 Oat bran muffin 1 medium 5.0 Oatmeal, instant, cooked 1 cup 5.0 Popcorn, air-popped 3 cups 3.5 Brown rice, cooked 1 cup 3.5 Bread, whole-wheat 1 slice 2.0 Bread, rye 1 slice 2.0 Legumes, nuts and seeds Serving size Total fiber (grams)* Split peas, boiled 1 cup 16.0 Lentils, boiled 1 cup 15.5 Black beans, boiled 1 cup 15.0 Baked beans, canned 1 cup 10.0 Chia seeds 1 ounce 10.0 Almonds 1 ounce (23 nuts) 3.5 Pistachios 1 ounce (49 nuts) 3.0 Sunflower kernels 1 ounce 3.0 *Rounded to nearest 0.5 gram. Source: USDA National Nutrient Database for Standard Reference, Le...