Shopping for High Fiber Foods
Studies find those consuming a high-fiber diet to be at lower risk for heart disease.
Soluble fiber reduces total and LDL cholesterol levels and improves insulin resistance. Foods containing insoluble fiber are consistently associated with lower rates of cardiovascular disease.
How much dietary fiber?
There are two types of dietary fiber: soluble and insoluble.
Soluble fibers absorb water during digestion, increasing stool bulk and decreasing cholesterol levels.
Insoluble fibers are not impacted by digestion and promote normal movement of intestinal contents.
The Institute of Medicine recommends 25 grams per day for women and 38 grams per day for men if under the age of 50. For those over 50-years-old, the recommendation is 30 grams for men and 21 grams for women.
Too little dietary fiber?
A diet low in fiber increases risk for heart disease, diabetes, diverticular disease, and constipation.
Most American’s consume only 15 grams of dietary fiber daily.
Too much dietary fiber?
Risk of consuming too much fiber is minimal. The side effects of too much fiber are typically associated with increasing fiber intake too quickly. If you currently consume a diet low in fiber, you want to gradually add more fiber-rich foods to your diet. Increasing fiber intake too quickly can lead to:
- Abdominal pain
- Flatulence
- Bloating
- Diarrhea
- Intestinal blockage in those with Chron’s disease
- Reduced blood sugar (important to know if you have diabetes)
How to consume a high fiber diet every day
