Fiber Intake
There are two kinds of fiber, soluble and insoluble, each with a specific job to do in your intestines. The best sources for fiber are whole grains, beans, nuts, seeds, fruits, brown rice, and vegetables. All fiber is food that is not digested.
Soluble fiber is what your grandmother may have called “roughage.” It moves along what the body is not using until your body releases it as waste. Insoluble fiber moves more slowly through your intestines. Think of insoluble fiber as an army of little scrubber brushes working their way into all the nooks and crannies of your intestines, cleaning up what is left behind.
Most packaged foods show how much, if any, fiber there is, but very few differentiate how much soluble from insoluble is contained. You need to become an astute consumer of fiber. Instant oatmeal, for example, may seem like it would be a great source of fiber, but it is not. Steel cut oatmeal is the most effective.
Don't rush into a fiber-rich diet if you are not already in the habit. Too much too soon can make you feel bloated and gassy. Better to add more fiber to your diet in increments. Find the kind of fiber-rich foods you enjoy and can tolerate well.
Despite the assurances you see on television that you can get what you need in a fiber cocktail, or some magic little pill, try to use food as your primary source. Here are some tips for adding fiber to your diet:
Leave skins on fruits and vegetables when possible.
Eat a little of the white pith when you eat an orange.
Opt for whole fruit over fruit juice, and fresh fruit over canned.
Include cooked dry beans, peas, and lentils in your diet.
Eat whole-grain cereals and breads.
Remember to drink plenty of fluids — this helps move fiber through your intestines.
Besides helping to alleviate constipation issues, and avoiding the excruciating pain of diverticulosis and diverticulitis, fiber gets credited with assisting in lowering cholesterol as well as blood sugar.
