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| home : how we can help : prevention, screening, & diagnostics : answers to cancer : diet & nutrition
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We've all learned to appreciate, or have at least heard, that fiber is a good thing to include in our diets, but what is it and how can you include more of it in your daily diet?
Fiber is a food component that is found only in plant foods.
There is fiber in fruits, vegetables, legumes (beans, peas, and lentils), whole grains, nuts and seeds.
In addition to their fiber content, these foods are mostly low in fat (except nuts and seeds), have no cholesterol and are rich in vitamins, minerals, and phytonutrients.
Meats and dairy products do not contain fiber. Although there are many different types of fiber such as cellulose, lignin, pectin, gums, mucilages, and hemicellulose, these can all be divided into two main types of fiber - soluble and insoluble.
Because both of these types of fibers are beneficial for different reasons, it is important to include both types in your daily diet.
Soluble fiber is soluble in water and can be helpful in controlling high blood sugar in diabetes and high blood cholesterol which is a risk factor for heart disease.
Good sources of soluble fiber are oats, legumes, beans, dried peas, and barley.
Some fruits and vegetables such as apples, bananas, prunes, oranges, broccoli, and carrots also provide soluble fiber.
Insoluble fiber is not soluble in water and appears to be most helpful in preventing gastrointestinal problems, such as constipation, diverticulosis, and hemorrhoids.
Although current research gives a less clear picture about its role in decreasing the risk of cancer, it is known that the nutrient-rich foods that contain fiber are beneficial to good health.
Insoluble fiber can be found in whole grains and cereals, especially wheat bran, skins of fruits, and many vegetables, such as cauliflower, green beans, broccoli, and potatoes.
There are many foods, including beans, oats, and some vegetables and fruits which have both soluble and insoluble fiber.
It is recommended that adults consume 20 -35 grams of fiber a day. Children generally need about half this amount.
Generally adults can achieve the recommended intake by consuming daily:
2-3 servings of whole grains and
5 servings of fruits and vegetables, and
legumes at least once or twice a week.
When you increase your fiber intake, particularly soluble fiber intake, it is important to also increase your fluid intake to control constipation, gas, diarrhea, and bloating, which are sometimes temporary side effects when fiber is significantly increased in the diet.
Drink at least 8 cups of water each day. Also increasing fiber gradually into your diet helps your body adjust to the increased fiber in your gastrointestinal tract.
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