Dietary fiber is important for digestion and preventing diseases. There are two types of fiber: insoluble and soluble. Whole plant sources are the best way to get fiber, including grains, legumes, fruits, vegetables, and nuts.
Dietary fiber is a very important part of nutrition for all animals, and many of us don’t get enough of it. Without adequate dietary fiber, many people experience digestive problems and are more subject to heart disease, diabetes, hemorrhoids, and high cholesterol. Many people who suffer from constipation find their symptoms relieved by eating more fiber, as it makes the stool larger and softer. Many foods are high in dietary fiber, and by making sure you eat a mixed and varied diet, you can get the recommended ounce (28 grams) of dietary fiber in your diet every day.
There are two categories of dietary fiber: insoluble and soluble. Insoluble dietary fiber consists of the parts of plants that cannot be digested at all, moving whole through the digestive system and helping to bulk up the stool. Insoluble fiber also helps cleanse the intestines as it moves through the body, keeping them healthy and free of buildup. Soluble dietary fiber turns into a gel-like substance as it is digested, and helps lower blood cholesterol and glucose levels. Many diabetics try to keep their intake of insoluble fiber high, as it helps control blood glucose levels.
Only plant sources can be used for dietary fiber, and some plants are better sources than others. To get the most benefit, it’s important to eat whole plants and fruits, as the skin often contains the highest amount of fiber, along with other vital nutrients. Try to eat whole grains and fruits when possible, instead of heavily processed grains and peeled fruits. Whole grains don’t have to taste dull and boring; try eating them with a variety of seasonings or incorporating them into dishes like soups and salads. While healthy food is traditionally associated with mild flavors, it doesn’t have to be, and many dishes can be prepared in a high-fiber, yet delicious way.
Grains like wheat, rye, oats, buckwheat, millet, rice, and sorghum have high levels of fiber, especially when eaten whole. Legumes like beans, lentils, split peas, and others are also excellent sources of fiber and can be eaten in many ways. Whole fruits with edible skins along with dried fruits are high in fiber, as are leafy greens like broccoli, kale, and Swiss chard, along with squashes like squash, acorn, and spaghetti. Finally, many nuts also have useful dietary fiber, and can be eaten on the go during a busy day.
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