"High fiber diets are actually endorsed in diets prescribed to treat almost every condition in existence. For example, when you are being encouraged to consume more whole grain, peas and beans, fruits, and vegetables, you are actually being encouraged to consume high fiber foods."
In the past few years, there has been an increased emphasis on the advertisement of dietary fiber and its importance in the regulation of bowel movement and weight loss. Although there have been quite a few instances where crash diets have marketing campaigns that are conveniently supported by vague and obscure studies, the increased popularity of dietary fiber is not one of them.
High fiber diets are actually endorsed in diets prescribed to treat almost every condition in existence. For example, when you are being encouraged to consume more whole grain, peas and beans, fruits, and vegetables, you are actually being encouraged to consume high fiber foods. You may not be told directly to consume fiber but if your diet is rich in these foods chances are you are well on your way to having a high fiber diet.
What is dietary fiber?
According to mayoclinic.org, dietary fiber, also known as roughage or bulk, includes the parts of plant foods that your body is unable to digest or absorb. Unlike other food components, such as fats, proteins, or carbohydrates- which your body is able to break down and absorb-fiber isn't digested by your body. Dietary fibers promote beneficial physiological effects including improved bowel movement, laxation, and/or blood cholesterol reduction, and/or blood glucose reduction.
Added fiber, which refers to fiber that is added to foods during food processing, consists of isolated non-digestible carbohydrates that have proven beneficial physiological effects in humans. For food labeling purposes, the Institute of Medicine defines Total Fiber as the sum of Dietary Fiber and Added Fiber.
Despite the controversy surrounding the exact definition of dietary fiber, experts agree on one important thing: dietary fiber is an important weapon in the fight against heart disease, colon cancer, diabetes, and obesity.
How do other nutrients interact with dietary fiber?
Foods high in nonfermentable fiber, or the fiber that passes all the way through the intestines unchanged, may reduce the absorption and/or increase the excretion of several minerals, including calcium and iron.
A diet high in fiber may play a role in the prevention and/or treatment of the following health conditions:
Breast cancer
Cardiovascular disease
Colon cancer
Constipation
Diabetes
Diverticulitis
Gallstones
High cholesterol
Irritable bowel syndrome
Obesity
Syndrome X
What foods provide dietary fiber?
Excellent food sources of fiber include turnip greens, mustard greens, collard greens, navy beans, eggplant, raspberries, and cinnamon.
Very good sources of dietary fiber include romaine lettuce, celery, Swiss chard, spinach, fennel, asparagus, cabbage, Brussels sprouts, green beans, cauliflower, carrots, tomatoes, green peas, beets, bell peppers, broccoli, shiitake mushrooms, kale, pinto beans, black beans, kidney beans, dried peas, lentils, strawberries, pear, cranberries, strawberries, oranges, whole wheat, barley, flax seeds, coriander seeds, cloves, and oregano.
Good sources of dietary fiber include apricots, grapefruit, banana, figs, pineapple, cantaloupe, avocado, plums, papaya, kiwifruit, blueberries, apple, sweet potato, summer squash, onions, shiitake mushrooms, yam, leeks, olives, cremini mushrooms, potatoes, corn, beets, rye, quinoa, buckwheat, oats, garbanzo beans, soybean, miso, sesame seeds, rosemary, black pepper, cayenne pepper, dill, and turmeric.
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