How Fiber-Rich Foods Can Boost Your Health and Well-Being

Fiber is a type of carbohydrate that your body cannot digest. It has many health benefits, such as lowering cholesterol, regulating blood sugar, preventing constipation, and reducing the risk of some cancers. Fiber also helps you feel full longer, which can help you maintain a healthy weight.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract. It can help lower your LDL (bad) cholesterol and blood glucose levels. Soluble fiber is found in foods like oats, chia seeds, nuts, beans, lentils, apples, and blueberries.

Insoluble fiber does not dissolve in water and passes through your digestive system mostly unchanged. It adds bulk to your stool and helps prevent constipation. Insoluble fiber is found in foods like whole-wheat flour, wheat bran, nuts, beans, vegetables, and potatoes.

The recommended daily intake of fiber for adults is 25 to 38 grams (g), depending on your age and sex. However, most Americans only consume about half of that amount. To increase your fiber intake, you should eat more fruits, vegetables, whole grains, legumes, nuts, and seeds. You should also drink plenty of water to help fiber move through your digestive system.

Eating enough fiber can improve your health and well-being in many ways. Here are some of the benefits of fiber and how to get more of it in your diet.

Benefits of Fiber

• Lower cholesterol: Soluble fiber can bind to cholesterol in your intestines and prevent it from being absorbed into your bloodstream. This can lower your LDL (bad) cholesterol levels and reduce your risk of heart disease and stroke. Studies have shown that eating 5 to 10 g of soluble fiber per day can lower LDL cholesterol by 3 to 5 percent.
• Regulate blood sugar: Soluble fiber can slow down the digestion and absorption of carbohydrates, which can prevent spikes and dips in your blood sugar levels. This can help you manage your diabetes or prevent prediabetes from progressing to type 2 diabetes. Studies have shown that eating 10 to 20 g of soluble fiber per day can lower blood glucose levels by 10 to 15 percent.
• Prevent constipation: Insoluble fiber can increase the weight and size of your stool and make it easier to pass. This can prevent constipation and other digestive problems, such as hemorrhoids, diverticulitis, and colon cancer. Studies have shown that eating 20 to 35 g of total fiber per day can improve bowel function and reduce laxative use.
• Reduce cancer risk: Fiber can protect against some types of cancer by reducing exposure to carcinogens in the digestive tract. Soluble fiber can also lower estrogen levels in women, which may reduce the risk of breast cancer. Studies have shown that eating 25 to 35 g of total fiber per day can lower the risk of colorectal cancer by 40 percent and breast cancer by 20 percent.
• Promote weight loss: Fiber can help you feel full longer after eating, which can reduce your calorie intake and help you lose weight. Fiber also requires more chewing time, which can give your brain time to register that you are full and prevent overeating. Studies have shown that eating an extra 14 g of fiber per day can lead to a 10 percent decrease in calorie intake and a 4-pound weight loss over four months.

How to Get More Fiber

• Eat more fruits and vegetables: Fruits and vegetables are rich sources of both soluble and insoluble fiber. They also provide vitamins, minerals, antioxidants, and phytochemicals that can benefit your health. Aim for at least five servings of fruits and vegetables per day, preferably with the skin on if edible.
• Choose whole grains over refined grains: Whole grains contain all three parts of the grain kernel: the bran (outer layer), the germ (inner core), and the endosperm (middle layer). Refined grains only contain the endosperm, which is mostly starch and has little or no fiber. Whole grains provide more fiber, as well as B vitamins, iron, magnesium, zinc, and phytochemicals. Aim for at least three servings of whole grains per day, such as oatmeal, brown rice, quinoa, barley, or whole-wheat bread.
• Include legumes in your diet: Legumes are seeds or pods that belong to the Fabaceae family, such as beans, peas, lentils, soybeans, peanuts, and chickpeas. They are high in both soluble and insoluble fiber, as well as protein, iron, folate, and phytochemicals. They can also lower cholesterol, blood pressure, and inflammation. Aim for at least three servings of legumes per week, such as hummus, bean salad, lentil soup, or tofu.
• Snack on nuts and seeds: Nuts and seeds are good sources of insoluble fiber, as well as healthy fats, protein, minerals, and phytochemicals. They can also lower cholesterol, blood pressure, and inflammation. However, they are also high in calories, so eat them in moderation. Aim for one to two ounces of nuts or seeds per day, such as almonds, walnuts, pistachios, sunflower seeds, or chia seeds.
• Drink plenty of water: Water helps fiber move through your digestive system and prevents it from forming hard stools that are difficult to pass. It also helps prevent dehydration, which can cause constipation. Aim for at least eight glasses of water per day, or more if you exercise or live in a hot climate.

Summary

Fiber is a type of carbohydrate that your body cannot digest. It has many health benefits, such as lowering cholesterol, regulating blood sugar, preventing constipation, reducing cancer risk, and promoting weight loss. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract. Insoluble fiber does not dissolve in water and passes through your digestive system mostly unchanged. The recommended daily intake of fiber for adults is 25 to 38 g, depending on your age and sex. To increase your fiber intake, you should eat more fruits, vegetables, whole grains, legumes, nuts, and seeds. You should also drink plenty of water to help fiber move through your digestive system.