Eating a High Fiber Diet

Transcription

1 Eating a High Fiber Diet Introduction Fiber is a substance found in plants. Dietary fiber is a type of carbohydrate. It is the kind of fiber that you eat. Good sources of dietary fiber include: Fruits. Nuts and seeds. Vegetables. Whole grains. This reference summary explains the benefits of a high fiber diet. It discusses high-fiber food sources and includes tips on increasing the amount of fiber you eat. Fiber Getting enough dietary fiber in the foods you eat helps you stay healthy. Fiber is a substance found in all plant foods. These include fruits, vegetables and grains. Some of these foods have a lot of fiber. Others have less fiber. Fiber is found in many complex carbohydrates, such as rice and wheat. Carbohydrates, or carbs, are the most important source of energy for your body. Your body cannot digest dietary fibers. They pass through the body without being broken down for energy. Fiber leaves the body in stools, also known as feces or poop, when you go to the bathroom. There are two main types of fiber: Soluble fiber. Insoluble fiber. 1

2 Both types of fiber are important to keep your body healthy. For example, fiber helps prevent heart disease by getting rid of excess fats in the intestine. It also helps prevent constipation by pushing food through the intestines. Eating enough fiber and drinking enough fluids, such as water, helps digestion. Foods that are high in fiber move quickly and easily through your digestive system. Insoluble fiber stays mostly intact while it passes through your body. This causes a feeling of fullness. Vegetables, whole grain and wheat bran are examples of insoluble fiber. Soluble fiber is fiber that partially dissolves in water. Soluble fiber helps lower blood cholesterol levels. It also helps control blood glucose levels for people with diabetes. Examples of soluble fiber include fruits, kidney beans and oat bran. Dietary fiber adds bulk to your diet and makes you feel full faster. This can help prevent overeating and help you control your weight. It also helps digestion and prevents constipation. Constipation means that a person has 3 or fewer bowel movements in a week. The stool can be hard and dry. Sometimes it is painful to pass. High-fiber foods contain a high amount of antioxidants. An antioxidant is a substance that protects cells from the damage caused by free radicals. Free radicals are unstable molecules. They are made during normal digestion. Free radicals may contribute to increasing a person s risk for: Cancer. Heart disease. Stroke. Other diseases. Getting the right amount of fiber can help reduce the risk of chronic health problems, including: Certain cancers, such as colon cancer. Diabetes. Heart disease. Intestinal disorders. Obesity. 2

3 Sources of Fiber Foods that are high in dietary fiber can be found in many food groups. This section discusses common foods that are good sources of fiber. High-fiber fruits include: Apples. Bananas. Figs. Raspberries. Oranges and tangerines. Pears. Prunes. Raisins. Strawberries. Vegetables that are high in fiber include: Artichokes. Asparagus. Beets. Broccoli. Brussels sprouts. Carrots. Green peas. Mushrooms. Potatoes and yams. Spinach. String beans. Sweet corn. Tomato paste. Turnip greens. Vegetable juices, such as tomato juice or carrot juice, are also good sources of fiber. 3

4 Whole wheat grains, cereal and pastas can be major sources of fiber. These include: Barley. Bran flakes. Brown rice. Whole wheat noodles. Oat bran muffins and baked goods. Oatmeal. Popcorn. Rye, whole wheat or multigrain bread. Legumes, nuts and seeds are high in fiber. These include: Almonds. Baked beans. Black beans. Lentils. Lima beans. Pecans. Pistachios. Split peas. Sunflower seeds. Fiber supplements are also available. Food sources are generally better than fiber supplements. Supplements do not provide a variety of fiber and other nutrients the body needs. Fiber supplements may be used by people with certain medical conditions, such as irritable bowel syndrome. Always check with your health care pro vider before taking any type of supplement. Irritable bowel syndrome, or IBS, is a problem that affects the large intestine. It can cause abdominal cramping, bloating and a change in bowel habits. Eating a High Fiber Diet A high-fiber diet may be recommended to treat digestive problems. It can also have many other health benefits, such as lowering the risk of heart disease. Talk to your health care provider to find out if you can benefit from a high-fiber diet. This section explains tips on how to get more fiber in your diet. 4

5 One way to get more fiber in your diet is by replacing fruit juice with whole fruit. You should also eat fruit at every meal. Make sure to include a variety of fruit in your diet. You can also replace refined grains with whole grains. Choose breads that list whole wheat or whole grain as the first ingredient on the label. Try whole wheat pasta and brown or wild rice. Substitute white flour with whole grain flour when baking. The amount of dietary fiber a person should get each day is described in gram s, or g. The recommended amount depends on the age and gender of the person. Men who are age 50 or younger need about 38 grams of fiber per day. Women who are age 50 or younger need 25 grams per day. Women who are 51 or older need about 21 grams of fiber every day. Men 51 or older need 30 grams daily. When you buy foods, read labels to find out how many grams of fiber are in a food. Choose foods that are high in fiber. Avoid foods that are high in sugar, sodium or fat. Eating a breakfast cereal that is high in fiber is a good way to start your day. Look for cereals made with whole grain or bran. Or, add a few tablespoons of unprocessed wheat bran to your favorite cereal. Add fruit, such as berries. Beans and legumes are a high-fiber option for lunch or dinner. Add beans to a salad or bowl of soup, or choose a black bean burger on a whole grain bun instead of a burger made of beef. Try to aim for meals that are half fruits and vegetables. The other half should be split between lean proteins and whole grains. Vegetables do not have to be raw to deliver a boost of fiber. Cooked vegetables can be added to sauces, pasta dishes, sandwiches, soups and stews. 5

6 High-fiber snacks to try include: Fresh fruits and vegetables. Nuts. Low-fat popcorn. While on a high-fiber diet, drink plenty of water. Fiber absorbs water to make the stool soft and bulky. Rarely, eating too much fiber without drinking water can lead to an intestinal obstruction. An intestinal obstruction happens when food or stool cannot move through the intestines. The obstruction can be complete or partial. Getting enough dietary fiber is important. But add it to your diet slowly. Increasing dietary fiber too quickly can lead to: Bloating. Cramps. Gas. If you have these symptoms, reduce your fiber intake for 2 to 3 days. Summary Getting enough dietary fiber in the foods you eat helps you stay healthy. Fiber is a substance found in all plant foods. These include fruits, vegetables and grains. Some of these foods have a lot of fiber. Others have less fiber. Your body cannot digest dietary fibers. They pass through the body without being broken down for energy. Fiber leaves the body in stools, also known as feces or poop, when you go to the bathroom. There are two main types of fiber: Soluble fiber. Insoluble fiber. 6

7 Both types of fiber are important to keep your body healthy. For example, fiber helps prevent heart disease by getting rid of excess fats in the intestine. It also helps prevent constipation by pushing food through the intestines. Eating enough fiber and drinking enough fluids, such as water, helps digestion. Foods that are high in fiber move quickly and easily through your digestive system. Getting the right amount of fiber can help reduce the risk of chronic health problems, including: Certain cancers, such as colon cancer. Diabetes. Heart disease. Intestinal disorders. Obesity. The amount of dietary fiber a person should get each day is described in grams, or g. The recommended amount depends on the age and gender of the person. Getting enough dietary fiber is important. But add it to your diet slowly. Increasing dietary fiber too quickly can lead to: Bloating. Cramps. Gas. If you have these symptoms, reduce your fiber intake for 2 to 3 days. A high-fiber diet may be recommended to treat digestive problems. It can also have many other health benefits, such as lowering the risk of heart disease. Talk to your health care provider to find out if you can benefit from a high-fiber diet. 7