Most people think of fiber when they are struggling with constipation. However, fiber is necessary to maintain a healthy diet. According to the Academy of Nutrition and Dietetics, the recommended daily amount of fiber is about 25 grams for women and 38 grams for men. The actual intake of fiber is not as high at should be and it’s estimated that only 95% of Americans do not get enough fiber. The best way to obtain fiber is to consume it through a healthy diet, particularly rich in vegetables, fruits, beans, and nuts. However, many people struggle with meeting daily fiber goals, so supplements can be useful.
Types of Fiber Supplements and Benefits
There are two different types of fiber: insoluble and soluble. Insoluble fiber increases stool bulk, while also helping intestinal pH levels. this variety of fiber promotes regular bowel movements and helps ward off constipation. Soluble fiber, on the other hand, forms a gel-like material that helps lower blood cholesterol and glucose levels. There are many benefits of fiber including healthy bowel movements and reduced likelihood of constipation or diarrhea. Fiber is also good for maintaining healthy weight goals since fiber makes you feel more full which then makes you more likely to eat less and stay satisfied longer. Having a high-fiber filled diet generally extends the length of life by reducing the risk of death due to heart disease and all cancers.
Foods High in Insoluble Fiber
- Wheat bran
- Berries
- Quinoa
- Green Peas
- Okra
- Spinach
- Coconut (flakes or flour)
- Cocoa
- Sunflower seeds
- Almonds
- Walnuts
- Psyllium husk
- Whole grains (ex: barley)
- Tofu
- Asparagus
- Dried figs, prunes, apricots, dates, etc.
- Oranges and nectarines
- Peaches
- Carrots
- Corn
- Macadamia nuts
- Beans, legumes
- Passion fruit
- Flaxseed
- Turnips
- Cruciferous vegetables (ex: Brussels sprouts, radishes)
- Apples with skin
- Peaches with skin
- Avocado
- Sweet Potatoes