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Dietary Fiber
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Which Foods Are the Best Sources of Dietary Fiber?

By Len Canter
HealthDay Reporter

WEDNESDAY, June 12, 2019 (HealthDay News) -- The more we learn about fiber, the more important the recommendation to get enough of it becomes.

Key Health Benefits of Fiber

  • Lowering cholesterol
  • Lowering blood sugar
  • Easing elimination
  • Improving heart health
  • Possibly reducing colon cancer risk
  • Helping with weight control

"Fiber" is actually an umbrella term for many different types in foods, so many that they've been likened to vitamins. They vary in function and amount needed, but all contribute to better health.

Common thinking has been that soluble fiber, typically found inoatsand in legumes like peas and lentils, helps lower cholesterol and regulate blood sugar, while insoluble fiber, found in wheat bran and fruit and vegetables, helps keep you regular.

Turns out that it's not quite so black and white. Some soluble fibers like oat bran and psyllium do both jobs, while others don't seem to affect cholesterol. That's why getting a mix through a varied diet makes the most sense. But it's also important to get enough fiber every day.

While eating lots of fruit and vegetables is good for many reasons, realize that even eating the skins contributes only slightly to meeting daily fiber needs. Try to increase and vary the total amount of fiber-rich foods you eat by adding whole grains like wheat, oats, rye, barley, millet and buckwheat, along with legumes, nuts and seeds.

The U.S. Food and Drug Administration recommends 25 grams of fiber a day for a 2,000 calorie diet.

Also look for foods with added bran or other sources of fiber. Read labels when comparing brands and choose the one that provides the most fiber.

Finally, keep in mind that you'll likely need to make some food swaps to meet fiber intake goals without adding more daily calories than you need in the process.

More information

The Linus Pauling Institute at Oregon State University has more on fiber and the richest sources.

Copyright © 2019 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=746535

Resources from HONselect: HONselect is the HON's medical search engine. It retrieves scientific articles, images, conferences and web sites on the selected subject.
Cholesterol
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The list of medical terms above are retrieved automatically from the article.

Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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