The benefits of eating an adequate amount of fiber are limitless. Studies have shown that eating a high-fiber diet likely reduces the risk of colorectal cancer. Consuming high-fiber foods can also help lower blood pressure and reduce inflammation. Fiber-rich foods generally include beneficial vitamins, minerals, and antioxidants. Eating the right amount of fiber can also promote regular bowel movements and maintain overall digestive health.
It is recommended that adult females consume about 25 grams of fiber per day, and adult males consume about 38 grams of fiber per day. Foods that can help you achieve this fiber intake goal include whole grains, a variety of fruits and vegetables, beans, legumes, nuts, and seeds. Aim for whole food sources of fiber over fiber supplements as much as possible.
There are different types of fiber, including both soluble and insoluble sources. Soluble fiber dissolves in water and can help lower cholesterol and glucose levels. A few examples of foods with soluble fiber are oats, peas, beans, apples, citrus fruits, and carrots. Insoluble fiber promotes the movement of material through your digestive system. Whole-wheat flour, wheat bran, nuts, and certain vegetables such as cauliflower, green beans, and potatoes, are good sources of insoluble fiber.
A healthy, balanced diet that includes various sources of fiber can help reduce your risk of developing type 2 diabetes. Fiber improves blood sugar levels by slowing the absorption of sugar into the blood when carbohydrates are consumed. Fiber-rich foods also help you stay full longer and feel satisfied with smaller portions. Berries, almonds, and popcorn are great high-fiber snack choices.
Don’t forget to drink plenty of water, especially when you increase your fiber intake. Fiber can be harder to digest when you aren’t used to it, so increase your intake gradually to avoid any discomfort and allow your body to adjust. Always consult your primary care provider about your personal nutritional needs before beginning a new diet.
Source: Mayoclinic.org
