Fiber
Fiber is a form of carbohydrate that is not digested and passes through the gut virtually unchanged. High-fiber diets can reduce cholesterol, regulate bowel motility, decrease risk of diverticulitis and maintain steady blood glucose levels. Fiber can also help to maintain a healthy body weight by making you feel full longer. Despite previous hype, there has been no link between high fiber diets and the incidence of colon cancer.
Types and Sources
Fiber is generally classified as soluble or insoluble. Soluble fiber dissolves in water and can bind bile acids, thereby helping to excrete cholesterol.
Good sources of soluble fiber include:
Beans
Apples
Nuts and Seeds
Oat Bran
Oranges
Strawberries
Barley
Pears
Blueberries
Insoluble fiber has water attracting properties, which results in softer stools and a shorter transit time through the intestinal tract by adding bulk to the stool. Good sources of insoluble fiber include:
Cucumbers
Tomatoes
Zucchini
Brown Rice
Celery
Whole Grain Cereals
Daily Intake
Recommended total intake of fiber for women is 25 grams/day and 38 grams/day for men (3). These recommendations decrease slightly with age.
Warning!
Keep in mind, fiber intake should be increased gradually and fluid intake should be simultaneously increased to avoid adverse effects such as abdominal cramping and constipation.