For Your Heart, Weight, and Energy
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Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fiber may provide relief from irritable bowel syndrome.
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Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
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Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.
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Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.
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Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.
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Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and some suggest increased risk. If you’re concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.
High-Fiber Super Foods
Start Your Day With Whole Grains
Americans don’t eat enough fiber. On average, we get less than half of what we need of this nutrient that can lower cholesterol, prevent constipation, and improve digestion. Most whole grains are a great source of fiber. Start at breakfast: Look for whole-grain cereal or oatmeal with 3 or more grams of fiber per serving. Add fruit and you’ll be on your way to the daily goal of 38 grams for men and 25 grams for women.
Fiber and Fresh Fruit
Any type of fresh fruit is a healthy snack. But when it comes to fiber, all fruits are not created equal. One large Asian pear has a whopping 9.9 grams of fiber. Other high-fiber fruits include raspberries (4 grams per 1/2 cup), blackberries (3.8 grams per 1/2 cup), bananas (2.4 grams each), and blueberries (2 grams per 1/2 cup). Pears and apples — with the skin on — are also high-fiber choices.
Try Whole-Grain Bread and Crackers
Keep the grains coming at lunch. Eat a sandwich on whole-grain bread. Or dip whole-grain crackers into your favorite healthy spread. Whole grains include the entire grain — bran, germ, and endogerm — giving you all the nutrients of the grain. Studies show that adding whole grains and other high-fiber foods to your diet may also reduce your risk of heart disease and type 2 diabetes.
Fiber in Dried Fruit
Prunes are well known for their ability to help digestion. That’s in part because of their fiber content — about 3.8 grams in a 1/2 cup. Most dried fruits are loaded with fiber, which can help regulate bowel movements and relieve constipation. Try having a handful of dried figs, dates, raisins, or apricots as a snack. Or chop them up and sprinkle on top of cereal or whole-grain dishes.
Fiber From Beans
From adzuki to Great Northern, beans are high in fiber, packed with protein, and low in fat. Try eating beans instead of meat twice a week for a fiber boost. Use them in soups, stews, salads, casseroles, eggs, and with rice and pasta dishes. Or boil edamame beans for four minutes and sprinkle with salt for a healthy snack. Be sure to wash down all that extra fiber with plenty of water to avoid constipation and gas.
Fiber in Peas and Other Legumes
Lentils and peas are related to beans and share their dietary profile — high in fiber and protein and low in fat. Lentils cook more quickly than most other legumes and are a favorite in soups and stews. Cooked chickpeas can be added whole to salads, or blended to make hummus. All legumes are a healthy addition to your diet. But add them slowly to help prevent bloating and gas.
Nuts, Seeds, and Fiber
Many people steer clear of nuts and seeds because they tend to be high in calories and fat. However, they can be a great source of fiber and other nutrients. A 1/4 cup of sunflower seed kernels, for example, has 3.9 grams of fiber. One ounce of almonds has 3.5 grams. Try adding chopped nuts or seeds to salads or yogurt. Or enjoy a handful of roasted nuts or seeds for a healthy afternoon snack.
Enjoy Whole Grains with Dinner
Enjoy brown rice instead of white with your meal. Or try whole-grain noodles. For something different, make a dish with millet, quinoa, or bulgur — whole grains that are packed with fiber. Worried that grains cause weight gain? Adding fiber to your diet can actually help prevent weight gain by making you feel fuller longer. Fiber-rich foods also require more chewing — giving your body more time to feel full.
Buy Fiber-Enriched Foods
If you can’t work another serving of fruits, vegetables, beans, nuts, or whole grains into your diet, consider eating a food enriched with fiber. It’s easy to find cereal, snack bars, toaster pastries, pasta, and yogurt fortified with extra fiber.