Dietary fiber is a form of carbohydrate found in plants that cannot be digested by humans. All plants contain fiber, including fruits, vegetables, grains, and legumes. Fiber is often classified into two categories:
soluble
and
insoluble
.
Soluble fiber draws water into the bowel and can help slow down digestion. Examples of foods that are high in soluble fiber include oatmeal, oat bran, barley, legumes (e.g., dried beans and peas), apples, and strawberries.
Insoluble fiber speeds up digestion and can add bulk to the stool. Examples of foods that are high in insoluble fiber include whole-wheat products, wheat bran, cauliflower, green beans, and potatoes.
A high-fiber diet should contain
between 20 and 35 grams
of fiber a day. This is actually the amount recommended for the general adult population, however most Americans eat only 15 grams of fiber per day.
Digestion of Fiber
Eating a higher fiber diet than usual can take some getting used to by your body’s digestive system. To avoid the side effects of sudden increases in dietary fiber—gas, cramping, bloating, and diarrhea—increase fiber gradually and be sure to drink plenty of fluids every day.
Whenever possible, choose whole grains over refined grains (e.g., brown rice instead of white rice, whole-wheat bread instead of white bread).
Eat more vegetarian-based meals. Here are some ideas: vegetarian chili, eggplant lasagna, rice and beans, bean burritos, vegetable stir-fry, and veggie topped pizza.
Choose high-fiber snacks, such as fruits, popcorn, whole-grain crackers, and nuts.
Include whole-grain cereal or whole-grain toast as part of your daily breakfast regime.
When eating out, whether ordering a sandwich or complete dinner, ask for extra vegetables.
High-fiber Diet Eating Guide
Food Category
Foods Recommended
Notes
Grains
Whole-grain breads, muffins, bagels, or pita bread
Rye bread
Whole-wheat crackers or crisp breads
Whole-grain or bran cereals
Oatmeal, oat bran, or grits
Wheat germ
Whole-wheat pasta and brown rice
Read the ingredients list on food labels. Look for products that list whole-something as the first ingredient (e.g., whole-wheat, whole oats).
Choose cereals with at least 2 grams of fiber per serving.
Choose raw fruits and vegetables over juice, cooked, or canned—raw fruit has more fiber. Dried fruit is also a good source of fiber.
Milk
All
With the exception of yogurt containing inulin (a type of fiber), dairy foods provide little fiber. Add more fiber by topping your yogurt or cottage cheese with fresh fruit, whole grain or bran cereals, nuts, or seeds.
Meats and Beans
All beans and peas, especially: Garbanzo beans, kidney beans, lentils, lima beans, split peas, and pinto beans
All nuts and seeds, especially: Almonds, peanuts, Brazil nuts, cashews, peanut butter, walnuts, sesame and sunflower seeds
All meat, poultry, fish, and eggs
Increase fiber in meat dishes by adding pinto beans, kidney beans, black-eyed peas, bran, or oatmeal.
If you are following a low-fat diet, use nuts and seeds only in moderation.
Fats and Oils
All in moderation
Fats and oils do not provide fiber
Snacks, Sweets, and Condiments
Fruit
Nuts
Popcorn, whole-wheat pretzels, or trail mix made with dried fruits, nuts, and seeds
Cakes, breads, and cookies made with oatmeal
Most snack foods do not provide much fiber. Choose snacks with at least 2 grams of fiber per serving.
RESOURCES:
American Dietetic Association http://www.eatright.org
Nutrition.gov http://nutrition.gov
CANADIAN RESOURCES:
BC Health Guide http://www.bchealthguide.org/
Dietitians of Canada http://www.dietitians.ca/
References:
Fiber facts. University of Pittsburgh Medical Center website. Available at: http://patienteducation.upmc.com/Pdf/FiberFacts.pdf. Accessed January 11, 2006.
Fiber. Harvard School of Public Health website. Available at: http://www.hsph.harvard.edu/nutritionsource/fiber.html. Accessed January 12, 2006.
Fiber. The Linus Pauling Institute. Available at: http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/. Accessed January 12, 2006
Shield J, Mullen MC.
Patient Education Materials
. Supplement to the Manual of Clinical Dietetics. 3rd ed. Chicago, Il: American Dietetic Association; 2001.
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
