Dietary fiber is a form of carbohydrate found in plants that cannot be digested by humans. All plants contain fiber, including fruits, vegetables, grains, and legumes. Fiber is often classified into two categories: soluble and insoluble.
A high-fiber diet is often recommended to prevent and treat constipation , hemorrhoids , diverticulitis , and irritable bowel syndrome . Eating a high-fiber diet can also help improve your cholesterol levels, lower your risk of coronary heart disease , reduce your risk of type 2 diabetes , and lower your weight. For people with type 1 or 2 diabetes, a high-fiber diet can also help stabilize blood sugar levels.
A high-fiber diet should contain 20-35 grams of fiber a day. This is actually the amount recommended for the general adult population; however, most Americans eat only 15 grams of fiber per day.
Eating a higher fiber diet than usual can take some getting used to by your body’s digestive system. To avoid the side effects of sudden increases in dietary fiber (eg, gas, cramping, bloating, and diarrhea), increase fiber gradually and be sure to drink plenty of fluids every day.
Food Category | Foods Recommended | Notes |
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Grains |
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Vegetables |
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Fruits |
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Milk |
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Meats and Beans |
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Fats and Oils |
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Snacks, Sweets, and Condiments |
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CANADIAN RESOURCES:
Dietitians of Canada
http://www.dietitians.ca/
Health Canada
http://www.hc-sc.gc.ca/index-eng.php/
References:
American Dietetic Association. Nutrition Care Manual. American Dietetic Association website. Available at: http://nutritioncaremanual.org. Accessed December 9, 2009.
Dietary, functional, and total fiber. National Institute of Medicine website. Available at: http://www.nap.edu/openbook.php?record_id=10490&page=339. Accessed December 9 , 2009.
Fiber. Harvard School of Public Health website. Available at: http://www.hsph.harvard.edu/nutritionsource/fiber.html . Accessed January 12, 2006.
Fiber. The Linus Pauling Institute. Available at: http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/ . Accessed January 12, 2006
Fiber facts. University of Pittsburgh Medical Center website. Available at: http://patienteducation.upmc.com/Pdf/FiberFacts.pdf . Accessed January 11, 2006.
Position of the American Dietetic Association: Health Implications of Dietary Fiber. J Am Diet Assoc. 2008; 108: 1716-1731.
Shield J, Mullen MC. Patient education materials. Supplement to the Manual of Clinical Dietetics. 3rd ed. Chicago, IL: American Dietetic Association; 2001.
Last reviewed December 2009 by Maria Adams, MS, MPH, RD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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