Fiber: Why Do We Need It? What Foods Are Rich In Fiber?
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Fiber: Why Do We Need It? What Foods Are Rich In Fiber?
Written by Christian Nordqvist
Fiber is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements.
The word fiber comes from the Latin word fibra, meaning thread, string, filament, entrails. Dietary fiber refers to nutrients in the diet that are not digested by gastrointestinal enzymes.
In this article, we will look at the different types of fiber, why they are important and what foods are high in fiber.
Contents of this article:
Fast facts on fiber
Here are some key points about fiber. More detail and supporting information is in the main article.
Fiber can also referred to as roughage or bulk
Fiber is often split into two types: soluble and insoluble
Dairy products and white bread are low in fiber
Cereal grains, seeds and fruits are high in fiber
Gut motility is aided by fiber in the diet
Fiber helps speed up the elimination of toxic waste through the colon
Insoluble fiber helps maintain the correct pH range
Soluble fiber can reduce
Kidney beans, pinto beans and brussels sprouts all contain soluble fiber
The recommended daily amount of fiber is 25 g for women and 38 g for men.
Soluble and insoluble fiber
Legumes are rich in solubleand insoluble fiber
Fiber is made up of non-starch polysaccharides, such as cellulose, dextrins, inulin, lignin, chitins, pectins, beta-glucans, waxes and oligosaccharides. The word fiber is misleading, because many types of dietary fibers are not fibers at all.
There are two broad types of fiber, soluble and insoluble.
Soluble fiber dissolves in water. It changes as it goes through the digestive tract, where it is fermented by bacteria. As it absorbs water it becomes gelatinous
Insoluble fiber does not dissolve in water. As it goes through the digestive tract it does not change its form.
Dietary fiber foods are generally divided into predominantly
both types of fiber are present in all plant foods, but rarely in equal proportions.
Fiber-rich foods
1, Vice Chairman, Department of Surgery, Beth Israel Medical Center, a good diet involves watching your calorie count, including food rich in nutrients and , avoiding saturated fats, and paying particular attention to all sources of fiber.
Below is a selection of foods that contain high amounts of fiber.
Cereal grains -
cup cookedSolubleInsoluble
Barley1g4g
Oatmeal1g2g
Oatbran1g3g
SeedsSolubleInsoluble
Psyllium seeds ground (1 Tbsp)5g6g
Fruit (1 medium fruit)SolubleInsoluble
Banana1g3g
Blackberries ( 1/2
Citrus Fruit (orange, grapefruit)2g2-3g
Nectarine1g2g
Plum1g1.5g
Prunes ( 1/4
cup)1.5g3g
Legumes ( 1/2
cup cooked)SolubleInsoluble
Black Beans2g5.5g
Kidney Beans3g6g
Lima Beans3.5g6.5g
Navy Beans2g6g
Northern Beans1.5g5.5g
Pinto Beans2g7g
Lentils (yellow, green, orange)1g8g
Chick Peas1g6g
Black eyed Peas1g5.5g
Vegetables ( 1/2
cup cooked)SolubleInsoluble
Broccoli1g1.5g
Brussels Sprouts3g4.5g
Carrots1g2.5g
On the next page, we look at the functions and benefits of soluble and insoluble fiber.
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