{"categories":"Lifestyle,Nutrition and healthy eating,Person Group Concept,Person Group Concept,Theme of Focus","keywords":"Nutrition and healthy eating,Nutrition basics,Nutrition basics,Age Concept,Adult,45 to 64 middle,Age Concept,Adult,19 to 44 younger,Clinical Focus Value Set,Home Treatment","abstract":"\u003cp\u003eSome of the health benefits of eating dietary fiber might surprise you. Find out what fiber can do for you and how to get more in your diet.\u003c/p\u003e","title":"Dietary fiber: Essential for a healthy diet","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eEat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?\u003c/p\u003e\u003cp\u003eDietary fiber \u0026mdash; found mainly in fruits, vegetables, whole grains and legumes \u0026mdash; is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.\u003c/p\u003e\u003cp\u003eSelecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eWhat is dietary fiber?\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eDietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates \u0026mdash; which your body breaks down and absorbs \u0026mdash; fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.\u003c/p\u003e\u003cp\u003eFiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eSoluble fiber.\u003c/strong\u003e This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eInsoluble fiber.\u003c/strong\u003e This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThe amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eBenefits of a high-fiber diet\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eA high-fiber diet:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eNormalizes bowel movements.\u003c/strong\u003e Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eHelps maintain bowel health.\u003c/strong\u003e A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fiber diet likely lowers the risk of colorectal cancer. Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eLowers cholesterol levels.\u003c/strong\u003e Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or \"bad,\" cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eHelps control blood sugar levels.\u003c/strong\u003e In people with diabetes, fiber \u0026mdash; particularly soluble fiber \u0026mdash; can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eAids in achieving healthy weight.\u003c/strong\u003e High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less \"energy dense,\" which means they have fewer calories for the same volume of food.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eHelps you live longer.\u003c/strong\u003e Studies suggest that increasing your dietary fiber intake \u0026mdash; especially cereal fiber \u0026mdash; is associated with a reduced risk of dying from cardiovascular disease and all cancers.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eHow much fiber do you need?\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eThe Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eFiber: Daily recommendations for adults\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003ctable summary=\"Fiber: Daily recommendations for adults\"\u003e    \u003cthead\u003e        \u003ctr\u003e            \u003cth\u003e\u003c/th\u003e            \u003cth\u003eAge 50 or younger\u003c/th\u003e            \u003cth\u003eAge 51 or older\u003c/th\u003e        \u003c/tr\u003e    \u003c/thead\u003e    \u003ctfoot\u003e    \u003ctr\u003e        \u003ctd colspan=\"3\"\u003eInstitute of Medicine\u003c/td\u003e    \u003c/tr\u003e    \u003c/tfoot\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003ctd\u003eMen\u003c/td\u003e            \u003ctd\u003e38 grams\u003c/td\u003e            \u003ctd\u003e30 grams\u003c/td\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003eWomen\u003c/td\u003e            \u003ctd\u003e25 grams\u003c/td\u003e            \u003ctd\u003e21 grams\u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eYour best fiber choices\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIf you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eWhole-grain products\u003c/li\u003e    \u003cli\u003eFruits\u003c/li\u003e    \u003cli\u003eVegetables\u003c/li\u003e    \u003cli\u003eBeans, peas and other legumes\u003c/li\u003e    \u003cli\u003eNuts and seeds\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eRefined or processed foods \u0026mdash; such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals \u0026mdash; are lower in fiber. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eFiber supplements and fortified foods\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eWhole foods rather than fiber supplements are generally better. Fiber supplements \u0026mdash; such as Metamucil, Citrucel and FiberCon \u0026mdash; don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do.\u003c/p\u003e\u003cp\u003eAnother way to get more fiber is to eat foods, such as cereal, granola bars, yogurt and ice cream, with fiber added. The added fiber usually is labeled as \"inulin\" or \"chicory root.\" Some people complain of gassiness after eating foods with added fiber.\u003c/p\u003e\u003cp\u003eHowever, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome. Check with your doctor before taking fiber supplements.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eTips for fitting in more fiber\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eNeed ideas for adding more fiber to your meals and snacks? Try these suggestions:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eJump-start your day.\u003c/strong\u003e For breakfast choose a high-fiber breakfast cereal \u0026mdash; 5 or more grams of fiber a serving. Opt for cereals with \"whole grain,\" \"bran\" or \"fiber\" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSwitch to whole grains.\u003c/strong\u003e Consume at least half of all grains as whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and have at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur wheat.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eBulk up baked goods.\u003c/strong\u003e Substitute whole-grain flour for half or all of the white flour when baking. Try adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eLean on legumes.\u003c/strong\u003e Beans, peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eEat more fruit and vegetables.\u003c/strong\u003e Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more servings daily.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eMake snacks count.\u003c/strong\u003e Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices. A handful of nuts or dried fruits also is a healthy, high-fiber snack \u0026mdash; although be aware that nuts and dried fruits are high in calories.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eHigh-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.\u003c/p\u003e\u003cp\u003eAlso, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20043983","object_id":"24da601a-85ca-4f10-ac4a-b884fe406327","updated_at":"2018-11-16","meta_keywords":"","benefit_summary":"","sections":{"":"\u003cp\u003eEat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?\u003c/p\u003e\u003cp\u003eDietary fiber \u0026mdash; found mainly in fruits, vegetables, whole grains and legumes \u0026mdash; is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.\u003c/p\u003e\u003cp\u003eSelecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.\u003c/p\u003e","What is dietary fiber?":"\u003cp\u003eDietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates \u0026mdash; which your body breaks down and absorbs \u0026mdash; fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.\u003c/p\u003e\u003cp\u003eFiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eSoluble fiber.\u003c/strong\u003e This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eInsoluble fiber.\u003c/strong\u003e This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThe amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.\u003c/p\u003e","Benefits of a high-fiber diet":"\u003cp\u003eA high-fiber diet:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eNormalizes bowel movements.\u003c/strong\u003e Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eHelps maintain bowel health.\u003c/strong\u003e A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fiber diet likely lowers the risk of colorectal cancer. Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eLowers cholesterol levels.\u003c/strong\u003e Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or \"bad,\" cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eHelps control blood sugar levels.\u003c/strong\u003e In people with diabetes, fiber \u0026mdash; particularly soluble fiber \u0026mdash; can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eAids in achieving healthy weight.\u003c/strong\u003e High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less \"energy dense,\" which means they have fewer calories for the same volume of food.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eHelps you live longer.\u003c/strong\u003e Studies suggest that increasing your dietary fiber intake \u0026mdash; especially cereal fiber \u0026mdash; is associated with a reduced risk of dying from cardiovascular disease and all cancers.\u003c/li\u003e\u003c/ul\u003e","How much fiber do you need?":"\u003cp\u003eThe Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:\u003c/p\u003e","Fiber: Daily recommendations for adults":"\u003ctable summary=\"Fiber: Daily recommendations for adults\"\u003e    \u003cthead\u003e        \u003ctr\u003e            \u003cth\u003e\u003c/th\u003e            \u003cth\u003eAge 50 or younger\u003c/th\u003e            \u003cth\u003eAge 51 or older\u003c/th\u003e        \u003c/tr\u003e    \u003c/thead\u003e    \u003ctfoot\u003e    \u003ctr\u003e        \u003ctd colspan=\"3\"\u003eInstitute of Medicine\u003c/td\u003e    \u003c/tr\u003e    \u003c/tfoot\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003ctd\u003eMen\u003c/td\u003e            \u003ctd\u003e38 grams\u003c/td\u003e            \u003ctd\u003e30 grams\u003c/td\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003eWomen\u003c/td\u003e            \u003ctd\u003e25 grams\u003c/td\u003e            \u003ctd\u003e21 grams\u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e","Your best fiber choices":"\u003cp\u003eIf you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eWhole-grain products\u003c/li\u003e    \u003cli\u003eFruits\u003c/li\u003e    \u003cli\u003eVegetables\u003c/li\u003e    \u003cli\u003eBeans, peas and other legumes\u003c/li\u003e    \u003cli\u003eNuts and seeds\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eRefined or processed foods \u0026mdash; such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals \u0026mdash; are lower in fiber. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber.\u003c/p\u003e","Fiber supplements and fortified foods":"\u003cp\u003eWhole foods rather than fiber supplements are generally better. Fiber supplements \u0026mdash; such as Metamucil, Citrucel and FiberCon \u0026mdash; don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do.\u003c/p\u003e\u003cp\u003eAnother way to get more fiber is to eat foods, such as cereal, granola bars, yogurt and ice cream, with fiber added. The added fiber usually is labeled as \"inulin\" or \"chicory root.\" Some people complain of gassiness after eating foods with added fiber.\u003c/p\u003e\u003cp\u003eHowever, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome. Check with your doctor before taking fiber supplements.\u003c/p\u003e","Tips for fitting in more fiber":"\u003cp\u003eNeed ideas for adding more fiber to your meals and snacks? Try these suggestions:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eJump-start your day.\u003c/strong\u003e For breakfast choose a high-fiber breakfast cereal \u0026mdash; 5 or more grams of fiber a serving. Opt for cereals with \"whole grain,\" \"bran\" or \"fiber\" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSwitch to whole grains.\u003c/strong\u003e Consume at least half of all grains as whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and have at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur wheat.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eBulk up baked goods.\u003c/strong\u003e Substitute whole-grain flour for half or all of the white flour when baking. Try adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eLean on legumes.\u003c/strong\u003e Beans, peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eEat more fruit and vegetables.\u003c/strong\u003e Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more servings daily.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eMake snacks count.\u003c/strong\u003e Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices. A handful of nuts or dried fruits also is a healthy, high-fiber snack \u0026mdash; although be aware that nuts and dried fruits are high in calories.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eHigh-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.\u003c/p\u003e\u003cp\u003eAlso, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}