Fiber is exclusively found in plant foods; it is the part of the plant that our bodies cannot digest. Fiber, also called dietary fiber, is categorized as a complex carbohydrate, but because it cannot be digested or absorbed into your bloodstream, it is not considered a nutrient.

There are two types of fiber: soluble and insoluble. Each type has a different beneficial health function in the body. It is important to eat a variety of fiber-rich foods every day that will provide you with the health benefits of both soluble and insoluble fiber.

Soluble Fibers

Soluble fibers naturally found in plants include gums, mucilages, psyllium, and pectins. Foods that contain these fibers include peas, beans, oats, barley, and some fruits (especially apples with skin, oranges, prunes, strawberries, and bananas) and some vegetables (especially carrots, broccoli, and cauliflower).

Soluble fiber binds to fatty substances and promotes their excretion, which in turn seems to help lower blood cholesterol levels.

Insoluble Fibers

Insoluble fiber is known as “roughage.” The insoluble fibers give plants their structure. Insoluble fibers naturally found in plants include cellulose, hemicellulose, and lignin. Foods that contain these fibers include whole-wheat or whole-grain products, wheat bran, corn bran, some fruits (especially the skin), and many vegetables including cauliflower, green beans, potatoes with skin, and broccoli.

Insoluble fibers do not dissolve in water, but they hold on to water as they move waste through your intestinal tract. By holding on to water, they add bulk and softness to the stool and therefore promote regularity and help prevent constipation. Insoluble fibers also help accelerate intestinal transit time, which means they decrease the amount of time that waste stays in the colon. This cuts the time that potentially harmful waste food substances can linger in the intestines.

Fabulous Fiber Benefits

Fiber may not bring the word “fabulous” to your mind, but maybe it should. Basically, fiber comes in and goes out of the body. However, it does some pretty amazing things on its travels. Fiber helps to promote good health in many ways. Studies show that a diet rich in fiber as part of a varied, balanced, and low-fat eating pattern may help to prevent some chronic diseases.

No matter how good your present health is, you can certainly benefit from adding more fiber to your diet. Fiber not only promotes health but also may help to reduce the risk for digestive problems, heart disease, some types of cancer, and diabetes. A fiber-rich diet can also help to promote weight management.

How Much Fiber?

A diet rich in fiber is important at all times, but it can be especially helpful during pregnancy. A fiber-rich diet can help to prevent constipation, which plagues many pregnant women. The average American only eats about 12 to 17 grams of fiber daily, which is well below the recommended levels, so make sure you make the necessary changes to your diet to boost your fiber!

Adults under the age of 50 should get 25 grams a day; adults over 50 should get 21 grams. When boosting your fiber intake, it is important to increase your intake gradually and to make sure you are drinking plenty of fluids.

Getting Your Fill of Fiber

Adding fiber to your diet may be easier than you think. Just looking at the fiber content on the nutrition facts panel on packaged foods can help you be aware of what you need to do to increase your fiber intake. Choose foods that are good sources of fiber and have at least 2.5 grams or more of fiber per serving. Make simple switches by substituting higher-fiber foods, such as whole-grain breads, brown rice, whole-wheat pasta, fruits, and vegetables for lower-fiber foods such as white bread, white rice, candy, and chips.

Eat more raw vegetables and fresh fruits, and include the skins when appropriate. Lightly steam these foods, which can preserve a lot of the fiber content. Plan your meals to include high-fiber foods such as fruits, vegetables, legumes, or whole-grain starches. Simply adding extra vegetables to your favorite sandwiches, soups, and casseroles can make a world of difference.

What better way to start your day than with a high-fiber breakfast cereal such as bran cereal or oatmeal? Look for cereals that contain at least 3 to 5 grams or more of fiber per serving. Add some fresh fruit to the top of your cereal for an extra fiber boost. Since both soluble and insoluble fibers are important for good health, eat a variety of high-fiber foods to ensure you get a mix of both types of fiber.

Make good use of your snacks by choosing those that will increase your fiber intake. Nibble on dried fruits, popcorn, fresh fruit, raw vegetables, whole-wheat bagels, or whole-wheat crackers. Try something different and add legumes, or dried beans, to your diet at least two to three times per week. You can add them to salads, soups, casseroles, or spaghetti sauce.

Fiber-Rich Foods

There are a variety of foods that contain fiber. Try a variety and add fiber-rich foods to every meal.

Food	Serving Size	Fiber (grams)
FRUIT
Apple with skin	1 medium	3
Banana	1 medium	2
Blueberries	½ cup	2
Figs, dried	2	4
Orange	1 medium	3
Orange juice	¾ cup	less than 1
Pear with skin	1 medium	4
Strawberries	1 cup	4
VEGETABLES
Broccoli, cooked	½ cup	2
Brussels sprouts, cooked	½ cup	3
Carrots, raw	1 medium	2
Potato, baked with skin	1 medium	4
Spinach, cooked	½ cup	2
Tomato, raw	1 medium	2
NUTS/BEANS
Beans/Lentils, cooked
Baked beans	½ cup	3
Kidney beans	½ cup	3
Lentils	½ cup	4
Navy beans	½ cup	4
Peanut butter, chunky	2 T	1.5
White beans	½ cup	4.5
BREADS AND GRAINS
Brown rice, cooked	½ cup	2
Pumpernickel bread	1 slice	3
Wheat bran	1 tablespoon	2
Whole-wheat bread	1 slice	2
CEREALS
100% bran	⅓ cup	8
Bran flakes	¾ cup	5
Oatmeal, cooked	¾ cup	3
Raisin bran	¾ cup	5
SNACK FOODS
Peanuts, dry-roasted	¼ cup	3
Popcorn, air-popped	1 cup	1
Sunflower seeds	¼ cup	2

Fiber Supplements

Many fiber supplements contain only small amounts of fiber compared with the amounts that are found in foods. With supplements that contain more fiber, it is easy to overdo your fiber intake, which can inhibit the absorption of many nutrients. Fiber supplements may help relieve constipation, but most health experts advise using food as the primary source of dietary fiber intake. If you feel you need more fiber in your diet through a supplement, talk to your doctor first.