High Fiber Foods
What is Fiber?
Fiber is a structural component of plant food which is not broken down in the digestive system nor absorbed in the blood stream. Fibers are present in most foods containing complex carbohydrates; namely whole grain foods, many vegetables and fruits. It is not found in meat, dairy products and juices. For good health, we are encouraged to eat more fiber and reduce fat, sugar and cholesterol intake from our diet. Fiber is also referred to as “roughage” as it adds bulk to your diet.
Health Benefits of Dietary Fiber
- Adds bulk, makes you feel full and increases satiety.
- Fiber-rich foods take a long time to digest and reduce hunger pangs between meals. It even makes you less hungry at the next meal.
- Controls appetite, blood sugar levels and helps those on weight loss programs.
- Helps regularize bowel movement and deal with constipation. Fiber (mainly insoluble fiber) draws more water into the intestinal tract and swells up. More water means soft, bulky stools which move quickly through the digestive tract and helps prevent constipation.
- Fiber, particularly soluble fiber along with a low fat diet is believed to help lower blood cholesterol levels in individuals with high blood cholesterol levels. Soluble fibers are believed to form gels when dissolved in watery solutions. This slows some substances from getting digested and absorbed in the body.
- Fiber reduces cancer risk: Fiber may dilute concentration of carcinogens in stools due to its water holding capacity along with increased intestinal transit time. This moves the stool quickly through the intestine, thus reducing the time that the intestinal wall is exposed to carcinogens. It may also be contributed to the fibers’ high ability to bind carcinogens.
- Positive effect on colon cancer, rectum cancer, cardiovascular disease, diabetes, obesity, IBS (irritable bowel syndrome) and other intestinal diseases particularly diverticular disease.
Most of us are aware of the many health benefits of fiber in the diet, yet we falter from eating enough fiber in our meals.
How much fiber is enough?
Although there is no established recommended dietary allowance (RDA) for fiber, nutrition experts suggest 20-35 grams per day. Our objective for great health and longevity should be to include at least 2-3 good sources of fiber at each meal.
Soluble and Insoluble Fiber Foods
Insoluble Fiber Foods
Whole grain cereals mainly wheat and corn bran, dried peas, beans, vegetables and nuts are good sources of insoluble fiber. Foods highest in fiber are grouped from 1 to 4 in descending order. Use foods primarily in these food groups if you are on a high insoluble fiber diet.
Group 1
Foods highest in insoluble fiber are unprocessed bran, all bran cereals, bran muffins, most fresh apples, most fresh berries, pear, persimmon, dried fig, dried currants, artichoke, pumpkin, winter squash, legumes (chickpeas, lima beans, soybeans, baked beans), filberts, pecans, sunflower seeds.
Group 2
Shredded wheat biscuits, dates, prunes, beet greens, broccoli, corn, green beans, parsnips, green peas, sweet potato, wax beans, legumes (kidney beans, lentils), most nuts
Group 3
Whole wheat and rye flours, whole wheat and rye bread, cereals with dried fruits or nuts, granola, grapenuts, raisins, orange, white potato with skin, popcorn, beets, cashew, 40% bran cereals, raisin bran.
Group 4
Most canned/ cooked or fresh fruits, most canned or cooked vegetables without peelings or seeds, fresh cucumber, fresh turnip, fresh tomato, smooth peanut butter.
High Soluble Fiber Foods (begins with high to low according to their soluble fiber content as you move from left to right). Food highest in soluble fiber is believed to be oat bran.
Grains: Oat bran, rice bran, whole grain oats/ oatmeal, barley, brown rice
Beans: Black-eyed peas, kidney beans, pinto beans, navy beans, white beans, soy beans, chick peas, split peas, lentils.
Vegetables: Potatoes, brussel sprouts, beets, carrots, broccoli, cabbage.
Fruits: Apples (pectin fiber), prunes, bananas, grapefruit, peaches, strawberries, oranges, papayas
Now that you know which foods to choose from, you can come up with quick and easy recipes to lower cholesterol and pave your way towards good health with these food combinations.
