Dietary Fiber: What This Magic Ingredient Is and Where You Can Get It
Amidst all the health advice about “cutting out added sugars,” “avoiding trans fats,” or “focusing on lean proteins,” many people often lose sight of their daily fiber needs. This applies to both newbies wanting to adopt a healthier lifestyle as well as people who have been at it for a while.
Dietary fibers, in fact, offer a ton of health benefits including helping with weight loss, digestion, improving bowel health, lowering cholesterol, reducing inflammation, and a whole lot more.
Curious to learn more about this magic ingredient? This article discusses everything you need to know about dietary fiber including what your daily intake should be and where you can get it from.
What is Dietary Fiber?
Fiber refers to plant components that the human body can’t absorb or digest. Although it’s a type of carbohydrate, it can’t be broken down by the body—unlike regular carbohydrates that are broken down into sugar molecules (or glucose).
Instead, fiber ingredients pass through your stomach, intestines, and colon—relatively intact—helping keep you fuller for longer, your digestive tract functioning properly, and your blood sugar in check.
The Institute of Medicine (IOM) recommends a daily intake of 19 to 38 grams of fiber—depending on your gender and age—with the average being around 28 grams. However, most Americans only get about 14 grams of fiber every day.
Types of Dietary Fibers
Dietary fibers can be classified into two types: soluble and insoluble. Essentially, the fibers that dissolve in water (to form a gel-like substance) and help to manage cholesterol and sugar levels are called soluble fibers. Foods like oatmeal, barley, lentils, beans, peas, carrots, apples, blueberries, citrus fruits, etc. contain soluble fiber.
Insoluble fibers, in contrast, are the ones that don’t dissolve in water. They add bulk to the digestive tract and promote the movement of substances through it, keeping you regular and preventing constipation. Insoluble fibers can be found in quinoa, whole wheat products, legumes, green beans, cauliflower, kale, nuts, seeds, etc.
5 Amazing Sources of Dietary Fiber
Let us now take a look at some great high-fiber foods you can choose from to meet your daily fiber goals.
1. Lentils
An excellent source of protein, fiber, and other essential nutrients, 100 grams of lentils will give you 10.7 grams of fiber.
2. Oats
Oats contain a soluble fiber—known as beta-glucan—which may help to regulate your cholesterol and sugar levels. 100 grams of raw oats contain 10.1 grams of fiber.
3. Avocado
Avocado is a great source of fiber, good fats, and several essential vitamins and minerals. 100 grams of raw avocado will give you 6.7 grams of fiber.
4. Raspberries
One of the best sources of manganese, vitamin C, and fiber, 100 grams of this nutritious fruit contains 6.5 grams of fiber.
5. Artichokes
Artichokes are a good source of potassium, magnesium, vitamin C, and dietary fiber. 100 grams of artichokes will give you 5.4 grams of fiber.
Final Words
It’s important to note that introducing high amounts of fiber in your diet—especially if you’re not used to them—can cause gas and bloating. Instead, focus on increasing your fiber intake gradually.
Keep it simple. Switch from white bread to whole-wheat bread, sprinkle some psyllium flakes on your meal, snack on fruits and nuts, or have some oatmeal for breakfast. Then slowly start incorporating more legumes, fruits, and vegetables into your diet—as your digestive system might allow—until you’re able to meet your daily fiber goals.
About the Author
Twigs cafe staff is comprised of editors, writers, food & drink experts, nutritionists, and researchers to create informative and helpful content for health-conscious people.
