Dietary Fiber
Types of Fiber:
Fiber is plant material that the human body cannot digest; once consumed, fiber passes from mouth through the digestive tract and out of the body.
- Insoluble fiber, which cannot dissolve in water, is made up of cellulose and hemicellulose, substances that offer rigidity to plant material (wood; stems; the outer coverings of nuts, seeds, grains; the peels and skins of fruits and vegetables)
- Soluble fiber, which can dissolve in water, is composed of pectins, gums, and mucilages (the pulpy and fleshy parts of fruits and vegetables).
Nutritionists recommend that individuals consume 20 to 35 grams of fiber daily, regardless of its type.
How Does Fiber Help The Body:
Fiber adds bulk to the feces, thereby preventing constipation and related disorders such as hemorrhoids and hiatal hernia, which can result from prolonged increase in intra-abdominal pressure while defecating. Fiber also facilitates the transport of waste material through the digestive tract, lessening the risk of appendicitis, diverticular disease (outpocketings in the wall of the lower intestine), and cancer of the colon and rectum. High fiber diets may also help to lessen the risk of heart disease and some cancers.
Sources of Fiber:
Fiber come primarily from grains (wheat, rice, corn, oats, barley); legumes (peas, beans); the leaves, stems, and roots of plants. Fiber also is available as a food supplement. For example, certain foods contain soluble fiber from psyllium seed husk, the dried husk of the psyllium seed. Psyllium, primarily cultivated in India, is known as blond or Indian psyllium.
The Best Way to Add Fiber to Your Diet:
The best ways to add fiber to the diet are to consume more fruits and vegetables, beans, whole grains, and high-fiber breakfast cereals.
- Replace pastry or white bread toast (or bagel) for breakfast with whole grain cereal
- Add a low-fat salad to lunch
- Add seeds (sunflower, sesame, poppy or pumpkin) to salads
- Replace candy as a snack with an apple, raisins, or dates
- Make fruits and vegetables more visible at home and at work
- Serve one green and one red or yellow vegetable with dinner
- Periodically serve fruit for dessert instead of ice cream or pastry
Grams of Fiber in Common Foods:
- Kidney beans (3/4 cup, cooked)...9.3
- All bran cereal (1/3 cup)...8.5
- Prunes, dried (3 medium)...4.7
- Popcorn (air popped, 3 1/2 cups)...4.5
- Pear (i medium)...4.1
- Apple (1 large)...4.0
- Orange (1 large)...4.0
- Potato, baked with skin (1 medium)...4.0
- Spinach, cooked (1 cup)...4.0
- Sunflower seeds (1 ounce)...4.0
- Banana (1 medium)...3.8
- Rice, brown, long grain (1 cup) ...3.3
- Carrots, cooked (1/2 cup)...3.2
- Barley, cooked (1/2 cup)...3.0
- Strawberries (1 cup)...2.8
- Bread, while wheat (1 slice)...2.4
- Cranberries (1/2 cup)...2.0
- Cereal, wheat flakes (3/4 cup)...1.8
- Oatmeal, cooked (3/4 cup)...1.6
- Bread, white (1 slice)...0.6
Written by Eric Golanty, Ph.D. The Health Channel |
