Fiber is found in fruits, vegetables, whole grains, nuts, and beans. It is not found in animals products. There are two major types of fiber: water insoluble and water soluble. Watre insoluble fiber promotes regularity, and is an important aid in normal bowel function. It may help reduce the risk colon cancer. Good sources include whole-wheat breads, bran cereals, most whole grains, fruits and vegetables eaten with the skin, and nuts.
Water soluble fiber promotes a full feeling, and helps control blood sugar levels by slowing down the rate food is absorbed from the digestive tract. There fibers show promise in the treatment of obesity and diabetes. Water soluble fiber has also been shown to help lower blood cholesterol levels. Good sources include oat bran, oatmeal, beans, peas, rice bran, citrus fruits, apple pulp, and strawberries.
Dietary fiber intake should be about 25-30 grams a day from food. Don't over do it though as too much fiber can affect absorption of some nutrients, including iron, calcium, and zinc. Fiber supplements should only be used under a doctor's guidance.
Increase the amount fiber in your diet gradually, over similar months. This lessens the likelihood of intestinal gas and digestive discomfort.
Unpeeled fruits contain more fiber than peeled. Whole fruits generally contain more fiber that fruit juices.
Eat brown rice more often. brown rice contains more fiber and nutrients than highly processed white rice and may lower blood cholesterol levels.
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