High Fiber Diet

The following information should help guide you through the process of increasing the amount of fiber in your diet.

What is fiber?

Fiber is found in plants and is generally not digested or absorbed by the body. Many different types of fiber exist. They can be separated into two broad categories. Each has a role in promoting good health. The two types of fiber are water soluble and water insoluble.

Water soluble fibers can aid in the treatment of high cholesterol levels, diabetes and obesity. By forming a gel, water soluble fibers stay in your stomach longer and help slow food absorption. Water-soluble fibers are found in oats, bran, dried beans, potatoes, seeds, apples, oranges, and grapefruit.

Insoluble fibers hold water to produce softer, bulkier stools. These fibers are found in wheat and corn brans, nuts and many fruits and vegetables. By promoting better regularity, a diet high in insoluble fibers helps relieve constipation and control diverticular disease. People with diverticular disease are encouraged to eat a high fiber diet. The latest data show that one need not avoid pits, nuts, or seeds with diverticulosis. Actually, as reported in a study of men only, popcorn and nuts may be protective against both diverticulitis and diverticular bleeding.

Insoluble fibers may also help in preventing colon cancer.

Fiber and Weight Loss

High fiber foods offer a great plus for dieters! Many high fiber foods are naturally bulkier and more filling than refined foods; you tend to eat consume less calories on high fiber diets.

Avoiding Problems with Increasing Fiber

When increasing your dietary fiber, remember to include a variety of soluble and insoluble fiber food sources including whole grain breads and cereal, fruits and vegetables. While increasing your dietary fiber you should also drink at least 8 cups of fluid every day. Remember that water, milk, juice and decaffeinated sodas, teas and coffee are also sources of fluid.

People who typically eat low fiber diets may experience increased flatulence (gas from below), bloating and occasionally diarrhea when they begin to eat large amounts of fiber all at once. To prevent these discomforts, the amount of fiber in your diet should be gradually increased.

The amount of fiber in your present diet can be estimated with the charts below. Estimate your present fiber intake and increase your weekly fiber intake by 2-4 grams. Thus, if in Week 1, you have a base fiber content of 20 grams/day you would try to increase the amount of fiber to 22-24 grams/day for the first week. Then, in Week 2, the total fiber would be 24-28 grams/day. You can determine the amount of fiber added per day that works best for you. This should be based upon the amount of gas and bloating you experience with the dietary changes. If there is too much gas and bloating, then decrease the amount of fiber.

Remember, the overall goal is to increase the fiber in your diet gradually and maintain this over a lifetime.

Dietary Fiber Values

Breads and Pastas

Flours and Grains

Cereals

Cooked Vegetables

Raw Vegetables

Legumes

Snacks

Fruits