Fiber is most noted for its ability to help food move efficiently through your body and its positive effects on heart health.
Dietary fiber refers to materials from plants that your body cannot digest. It can help prevent constipation and leaves you feeling full faster than foods without fiber. Fiber is broken down into two kinds:
Soluble Fiber
Soluble fibers can swell and hold water. When consumed regularly with foods low in saturated fats and trans fats, soluble fiber can decrease risk of cardiovascular disease and reduces bad cholesterol.
Oats are high in soluble fiber.
Insoluble Fiber
This type of fiber has been associated with decreased heart risks and slower progression of cardiovascular disease in high-risk people.
Wheat, rye, rice and most grains are made up of insoluble fiber.
Fiber has also been known to help prevent heart disease through its ability to lower cholesterol levels. It also helps control blood sugar levels for people with diabetes.
Other good sources of fiber:
- Other whole grains
- Legumes
- Beans
- Peas
- Many fruits and vegetables
It is recommended that women consume 25 grams of fiber daily and for men to consume 38 grams. Beyond age 50, daily fiber recommendations fall to 21 grams for women and 30 grams for men.
*Courtesy of EatRight.org and the American Heart Association