Fiber

You have probably heard some hype about fiber being an important part of your diet. This is certainly true, and adults should be aiming for 25 to 35 grams of fiber daily. That said, you should not transition from eating 10 grams of fiber daily to 25 grams daily. You will not like me if you do that!! It is important to slowly increase by about 2 to 3 grams, and then increase again once you are comfortable with that (about 1 week). Also, fiber acts like a sponge, if you will, that soaks up water. You must be sure to drink plenty of water as you are increasing your fiber intake, or again, you won’t like me! It will most likely make you constipated.

Something to keep in mind, in addition to the fact that you need 25 to 35 grams of fiber daily is that half of your fiber intake should be soluble fiber, and the other have should be insoluble. Soluble fiber is instrumental in lowering cholesterol and managing blood sugar levels. Prevention of constipation, possible prevention of some cancers, and contributing to satiety can be attributed to insoluble fiber. Both types of fibers can be helpful with weight control as well!

So where can you get your fiber? Here is a list of suggestions, but keep in mind that most foods on this list contain a little bit of both types of fiber. However, I’m separating foods by which fiber they predominately contain.


Soluble Fiber

Fruits (especially the skins)
Vegetables (especially the skins)
Legumes
Oats


Insoluble Fiber

Whole Grains (cereals, bread, rice, pasta, granola bars)