Dietary Fiber—Good For You!

Dietary fiber is only found in plant foods and is the part of fruits, vegetables, nuts, whole grains, seeds, and beans that we cannot digest. Fiber can be soluble or insoluble and each has its own benefits.

Insoluble fiber, or "roughage", holds on to water in the gut and adds bulk and softness to stools. This helps promote regularity and prevents constipation. Soluble fibers dissolve in water and bind to fatty substances. This may play a role in lowering blood cholesterol. Soluble fibers may also help regulate blood sugar, perhaps by slowing down the time for the stomach to empty. Because of the way fiber works in the body, it may have a preventative benefit for heart disease, diabetes, colon cancer, and diverticular disease.

Fruits and vegetables are naturally high in fiber. Most have both types of fiber.

Fresh fruits and vegetables are higher in fiber than frozen or canned. Peels and seeds in fruits increase their fiber content. Cooking can break down the fiber in vegetables. To keep the fiber content of vegetables high, try eating them raw or steam just until tender. Leaving the skins on vegetables also increases their fiber content.

The recommended daily intake of fiber for most people is 25-30 grams. If you want to increase the amount of fiber you are eating, start slowly and spread the fiber over the entire day. Be sure to drink plenty of water to prevent constipation.

A healthy diet should consist of a wide variety of foods and sources of fiber, including fresh fruits and vegetables.