Fiber - One of the keys to healthy eating is hiding in plain sight

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Fiber – One of the keys to healthy eating is hiding in plain sight

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Fiber is probably one of the most overlooked aspects in the American diet.  A well-balance, healthy diet not only limits fats, added sugars, and sodium, but also incorporates fiber.  Fiber is indigestible plant-based foods, from which humans are not able to break down and utilize any nutrients.


Fiber is found in fruits, vegetables, and whole grains.  High levels of this nutrient are also found in legumes, nuts, and seeds.  There are two types of fiber – soluble and insoluble fiber.  Soluble fiber easily dissolves in water, causing a gelatinous substance to be formed within the digestive tract.  This helps to lower blood glucose and cholesterol levels. 


Foods high in soluble fiber

  • Apples (the soft, inner part)
  • Bananas
  • Barley
  • Beans
  • Carrots
  • Citrus fruits
  • Oats
  • Peas
  • Psyllium

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Conversely, insoluble fiber cannot dissolve within water.  Therefore food rich in insoluble fiber stimulates the movement of solid material through the digestive system. 


Foods high in insoluble fiber

  • Apples (the skins)
  • Beans
  • Berries
  • Nuts
  • Grapes
  • Vegetables
  • Wheat bran
  • Whole-wheat flour

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Consuming a diet rich in both soluble and insoluble fiber foods is the most beneficial way to maintain a healthy diet.  The daily recommended dietary intake of fiber for women is at least 21-25 grams, and men should consume 30-38 grams of fiber. 

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Benefits of fiber

  • Helps prevent certain types of cancer
  • Controls weight
  • Normalizes and regulates bowel movements
  • Decreases risk of heart disease
  • Lowers risk of diabetes
  • Regulates blood glucose levels
  • Helps lower cholesterol levels
  • Helps to achieve and maintain a healthy weight


Check out our blog post on how to read a food label to find out where the fiber content within packaged foods is located and how that impacts your daily intake of food. 

By:  J. Scott, DPT, ATC, CSCS, TSAC-F


Sources: 

Mayo Clinic

Cleveland Clinic

WebMD 

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