Quick: What is the first thing that comes to mind when fiber is mentioned? For me, it is that fiber keeps us regular! There are actually two types of fiber, and both aid in keeping us regular: dietary and functional. Dietary fiber is nondigestable carbohydrates that are naturally occurring in our food (what we will be discussing today), whereas functional fiber is nondigestable carbohydrates that have been either isolated or synthesized and are not naturally occurring (i.e. Metamucil).
Fiber is an extremely important part of our diet. Of the dietary fibers there are two different categories: Soluble (our bodies can process it and break it down) and Insoluble (our bodies are unable to break it down). Soluble fibers, like oat bran and legumes, slow down the movement of glucose in to the blood after eating a meal, and also reduce the absorption of cholesterol. Insoluble fiber, like wheat bran, increases fecal bulk, prevents constipation, hemorrhoids, and other intestinal disorders. Eating the recommended amount of fiber in our diets helps to reduce the risk of Type II Diabetes, and heart disease (because it lowers cholesterol), and improve GI (gastrointestinal) health. The recommended amount of fiber for men is 38 grams a day and for women is 25 grams a day.
When I found out all this information, I was determined to make sure I got in enough fiber, but how?? 25 grams is a lot of fiber...well, here are some numbers that make it a lot easier:
A small pear has 4 grams, a baked potato (with skin) has 5 grams, an orange has 3 grams, lentil soup has 11 grams, 3/4 cup of oatmeal has 3 grams, a bowl of Fiber One cereal has 13 grams, and a cup of brown rice with steamed veggies has approximately 11 grams.
At first, trying to get a lot of fiber may seem overwhelming, but by sticking with eating 6-9 servings of fruit and veggies a day, and substituting whole grains you will get there!
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