You may be thinking wow, maybe I should look into adding fiber into my diet through supplements. However, not all fiber is created equal!
Natural and Processed Fiber
Natural fiber is found naturally in foods that are not overly processed; fruit, whole grains, oatmeal etc. Your body can process this fiber more effectively and readily absorb the nutrients.
Processed fiber are natural fibers found in foods, that are extracted, concentrated and then added to foods such as crackers, cereals, milks and supplements. When you see statements such as "fortified with" chances are the fiber content has been altered by man and modified. These fibers often contain inulin, polydextrose from corn, and starches that have been modified. By altering the natural state of the fiber, you lose the natural ability to lower cholesterol and leave you feeling full with less calorie intake.
Soluble and Insoluble Fiber
Fiber is either soluble meaning it dissolves in water of insoluble which does not dissolve in water.
Soluble fiber is found in beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries. This fiber helps lower LDL (bad) cholesterol, regulate blood sugar, and a lower risk of heart disease and type 2 diabetes.
Insoluble fiber is found in whole grains, barley, whole-grain couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes. It helps keep you regular, prevents constipation, and lowers the chance of getting diverticular disease.
Getting More Fiber
Consuming plant foods such as vegetables, beans, fruit, whole grains and nuts are the best and most natural sources of fiber. Not only are they excellent sources of fiber but also contain many micronutrients (vitamins and minerals) needed to support health.
Excellent Sources of Fiber Include;
beans (all kinds)
peas chickpeas
black-eyed peas
artichokes
whole wheat flour
barley
bulgur
bran
raspberries
blackberries
prunes.
Good Sources of Fiber Include;
lettuce
dark leafy greens
broccoli
okra
cauliflower
sweet potatoes
carrots,
pumpkin
potatoes with the skin
corn
snap beans
asparagus
cabbage
whole wheat pasta
oats
popcorn
nuts
raisins
pears
strawberries
oranges
bananas
blueberries
mangoes,
apples.
Avoid refined grains such as white flour, white bread, white pasta and rice. It's better to consume whole grain to increase the amount of fiber in your diet. As I previously mentioned, whole unrefined foods is the best way to get dietary fiber because your body can more naturally process and absorb the nutrients.
Tips For Increasing Fiber in your Diet
To feel full and lose weight...
Chose unprocessed foods. Fruits, vegetables, whole grains, beans and nuts are excellent sources of natural fiber. They take longer to chew and slow the digestion and absorption of simple carbohydrates, This sends a message to your brain making it sense it's full. I find eating food vs. drinking it makes me feel more full. For instance, eating an apple is better than apple sauce which is better than apple juice. The most natural state the food is, the better you will be!
To avoid constipation and be regular...
Again choose unprocessed and high volume. Choose, fruits, vegetables, whole grains, beans and nuts which will provide you with the “bulky” fibers that absorb water and increase stool weight which makes stools softer and easier to pass. Remember to drink plenty of fluids though, because it’s the water + insoluble fiber combo that works effectively.
To lower LDL (bad) cholesterol...
Focus on soluble fiber. Soluble fibers include beta glucan (oats, barley, rye), pectin (fruit, veggies, beans), gums (seeds, seaweed) and inulin (chicory, onion, processed foods). These fibers help prevent cholesterol from being absorbed in the small intestine.
*When in doubt, consult a Registered Dietician for proper nutrient guidelines for your specific body and lifestyle.