During pregnancy or breastfeeding, women should aim for at least 28 g per day. Learn more about daily fiber recommendations. Plant-based foods are an excellent source of dietary fiber. Some types have more fiber than others. Read about 38 high fiber foods here. The following are some examples with their fiber contents, according to the Dietary Guidelines for Americans — :. People who are allergic to high fiber foods can find it difficult to get enough fiber.
They should speak to their doctor about finding sources of fiber that will not cause an allergic reaction. In some cases, a person may want to talk to their doctor about fiber supplements. A doctor may recommend these if the individual has constipation or trouble passing stool. Pharmacies sell fiber supplements, such as Metamucil, Citrucel, and FiberCon. These products do not provide the same levels of vitamins and nutrients as natural, high fiber foods, but they are beneficial when someone cannot get enough fiber from their diet.
Eating too much fiber can cause bloating, gas, and constipation. These side effects may occur if a person consumes more than 70 g of fiber a day. This is uncommon but may happen if someone is following a vegan, raw, or whole food diet. Learn more about the symptoms and effects of eating too much fiber. Dietary fiber is an essential component of a healthful diet, with research linking a high fiber diet with reduced risks of many health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers.
Fiber is also important for keeping the gut healthy. But add it to your diet slowly. Increasing dietary fiber too quickly can lead to gas , bloating, and cramps. The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health.
Dietary Fiber Also called: Bulk, Roughage. On this page Basics Summary Start Here. Learn More Related Issues Specifics. This can make them dangerously narrow and lead to an increased risk of coronary heart disease which includes angina and heart attack.
It is thought that soluble fibre lowers blood cholesterol by binding bile acids which are made from cholesterol to digest dietary fats and then excreting them.
A high-fibre diet is protective against weight gain. High-fibre foods tend to have a lower energy density, which means they provide fewer kilojoules per gram of food. As a result, a person on a high-fibre diet can consume the same amount of food, but with fewer kilojoules calories. Foods high in fibre are often bulky and, therefore, filling. Soluble fibre forms a gel that slows down the emptying of the stomach and the transit time of food through the digestive system.
This extends the time a person feels full. Fibre also delays the absorption of sugars from the intestines. This helps to maintain lower blood sugar levels and prevent a rapid rise in blood insulin levels, which has been linked with obesity and an increased risk of diabetes. If you have diabetes, eating a diet high in fibre slows glucose absorption from the small intestine into your blood. This reduces the possibility of a surge of insulin — the hormone produced by the pancreas to stabilise blood glucose levels.
Increasing dietary fibre and wholegrain intake is likely to reduce the risk of cardiovascular disease, type 2 diabetes, weight gain and obesity, and increase your overall mortality. Studies have shown that dietary fibre, cereal fibre and wholegrains are protective against some forms of cancer. Fibre is thought to decrease bowel cancer risk by increasing stool bulk, diluting possible carcinogens present in the diet and decreasing transit time through the colon.
Also, bacterial fermentation of fibre leads to the production of short-chain fatty acids, which are thought to have protective effects. One large-scale study also found that a higher fibre diet during adolescence and young adulthood may reduce women's breast cancer risk. Fibre is even more important for older people.
The digestive system slows down with age, so a high-fibre diet becomes even more important. A high-fibre diet may not prevent or cure constipation unless you drink enough water every day. Some very high-fibre breakfast cereals may have around 10g of fibre per serve.
If this cereal is not accompanied by enough fluid, it may cause abdominal discomfort or constipation. Many adults do not consume enough fibre — on average, most Australians consume 20—25g of fibre daily. Make sure you stick to the recommended intake and slowly introduce fibre into the diet to avoid any negative outcomes.
A sudden switch from a low-fibre diet to a high-fibre diet may lead to some abdominal pain and increased flatulence wind. Also, very high-fibre diets more than 40g daily are linked with decreased absorption of some important minerals such as iron, zinc and calcium.
This occurs when fibre binds these minerals and forms insoluble salts, which are then excreted. This could result in an increased risk of developing deficiencies of these minerals in susceptible people. Updated by: Michael M. Editorial team. Soluble vs. Soluble fiber attracts water and turns to gel during digestion.
This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
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