Food Sources for Fiber
Unlike carbohydrates, fats and proteins that are broken down and absorbed by the body, dietary fiber provides roughage that passes through the body basically unchanged. Fiber is an essential part of a healthy diet, helping to remove waste---including excess fats---from the body, which in turn helps control blood sugar, maintain healthy cholesterol levels and regulate digestion.
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Daily Recommendations
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The Institute of Medicine at the National Academy of Sciences recommends that adult men consume between 30 and 38 grams of fiber daily. For women, the recommendation is to consume between 21 and 25 grams of dietary fiber each day.
Types of Fiber
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Fiber is classified as either water soluble or insoluble. Soluble fiber becomes a gel when dissolved in water, and can lower blood glucose and cholesterol levels. Food sources of soluble fiber include citrus fruits, apples, beans, peas, carrots, psyllium seed husks and barley. Insoluble fiber---nuts, most vegetables, whole-wheat flour and bran---provides bulk for the digestive system and can relieve constipation and improve digestion.
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Best Fiber Options
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Whole food sources of fiber are considered far better sources than supplements, says the Mayo Clinic, as food provides additional vitamins and minerals that supplements cannot. Whole foods are those that are unchanged or unprocessed, such as fresh fruits and vegetables, whole grains, nuts, seeds, beans and legumes.
What to Avoid
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While processed and refined foods do provide fiber, the manufacturing process often degrades the quality of that fiber. Fruit juices, white pastas and breads as well as cereals made from processed grains provide much lower quantity and quality fiber than their whole food counterparts, according to the Mayo Clinic.
Benefits of Fiber
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Fiber is an essential part of a healthy diet, reports MedicineNet.com, as it helps decrease constipation as well as diarrhea, which in turn reduces the risk of digestive disorders such as irritable bowel syndrome and diverticular disease. Soluble fiber lowers cholesterol by helping the body eliminate bad cholesterol, and slows sugar absorption to control blood sugar. Because food sources of fiber often require more chewing, they decrease the chance of overeating by allowing your body more time to register a feeling of fullness. Additionally, high fiber foods tend to make your body feel full longer, aiding in weight loss.
Tips
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Following the USDA Food Guide Pyramid's recommendations---which includes two to four fruit servings, three to five vegetable servings and six to 11 grain servings each day---makes getting the daily recommended amount of fiber easy. While it may seem daunting at first, by keeping fresh fruits and vegetables available for snacks, eating whole grain cereals and grains and increasing the quantity of whole foods in your diet will ensure that you get plenty of dietary fiber from everyday foods. According to the U.S. Food and Drug Administration, eating fruits and vegetables with the peels and/or raw will increase the amount and quality of fiber consumed.
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