New York, N. Nutrition facts label: Dietary fiber. Food and Drug Administration. Accessed Oct. Veronese N, et al. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses.
American Journal of Clinical Nutrition. Song M, et al. Fiber intake and survival after colorectal cancer diagnosis. Journal of the American Medical Association: Oncology.
Colditz GA. Healthy diet in adults. Dietary reference intakes DRIs : Recommended dietary allowances and adequate intakes, total water and macronutrients. Institute of Medicine. See also MIND diet may cut Alzheimer's risk 3 diet changes women over 50 should make right now 3 key changes in the new Nutrition Facts label Healthy-eating habits Reduce sugar in your diet Acai berries Added sugar Alcohol use Alkaline water Are energy drinks bull?
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Taurine in energy drinks The best foods for healthy skin Time to cut back on caffeine? Increasing your intake of dietary fiber by two servings of whole-grain products each day might lower your risk for type 2 diabetes by as much as 21 percent. Both soluble and insoluble fiber have their own benefits.
Soluble fiber can help improve digestion and lower blood sugar, while insoluble fiber can soften stool, making it easier to pass. Too much fiber can cause gas, pain, and abdominal bloating. Talk with your doctor if you experience these side effects. If you consume too much fiber, you may experience gas, pain, and bloating. Drinking plenty of water will help you see the benefits of eating fiber.
Dietary fiber is a natural and important part of a balanced diet. Learn more about daily recommended amounts of fiber. Following are the recommendations for your total dietary fiber, which includes both soluble and insoluble types:. You can increase your daily fiber intake by eating a variety of fruits, vegetables, legumes, and grains. Here are examples of foods you can eat to increase your fiber intake:. Powder and pill supplements may be necessary on occasion, but real food is preferable because it will also give you the vitamins and nutrients you need to round out your diet.
Talk with your doctor before relying on supplements. Daily recommendations include both soluble and insoluble fiber. You can increase your fiber intake by eating plenty of fresh fruits and vegetables, legumes, and grains. Fiber supplements are available if needed. Some of the best sources of soluble fiber include oats, beans, fruits, and veggies. To add more soluble fiber to your diet, make a hearty veggie soup or slice up some fresh produce for snacks.
Some of the best sources of insoluble fiber include nuts, beans, and potatoes. To add more insoluble fiber to your diet, try baking with whole-wheat flour or grab a handful of nuts for a snack.
Turnips are root vegetables. Larger varieties are usually fed to livestock, but the smaller types are a great addition to your diet. The most abundant nutrient in turnips is potassium, followed by calcium and vitamins C and K Pears are crisp and refreshing and serve as a decent source of vitamin C, potassium, and various antioxidants Due to their high fructose and sorbitol contents, pears can sometimes have a laxative effect.
If you suffer from irritable bowel syndrome IBS , you may need to moderate your intake Their characteristic shape gave kidney beans their name. However, some people find beans hard to digest. Soluble fiber content: 3 grams per three-quarter cup grams of cooked beans 6. Figs were one of the first cultivated plants in human history. Both dried and fresh figs are great sources of soluble fiber, which slows the movement of food through your intestines, allowing more time for nutrient absorption Based on anecdotal evidence, dried figs have been used as a home remedy to relieve constipation for years.
While one study found that fig paste improved bowel movements in constipated dogs, human-based research is lacking Nectarines are stone fruits that grow in warm, temperate regions. One medium-sized nectarine has 2. Apricots are small, sweet fruits that range in color from yellow to orange, with the occasional red tinge. Three apricots provide 2. They may also aid digestion. One study found that mice eating fiber from apricots had higher stool weights than those who received insoluble fiber alone Boiled or steamed, carrots are a key ingredient in many recipes, but they can also be grated into salads or used to make desserts like carrot cake.
With good reason, you may have been told as a child to eat carrots to help you see in the dark. Carrots are packed with beta carotene, some of which is converted into vitamin A. This vitamin supports your eyes and is particularly important for night vision One cup grams of chopped carrots contains 4. Apples are one of the most commonly eaten fruits in the world. Most varieties are quite sweet, but others like Granny Smith can be very sour.
Apples pack various vitamins and minerals and are a good source of the soluble fiber pectin. Apple pectin may have many health benefits, such as a reduced risk of heart disease and improved gut function 29 , Soluble fiber content: 1 gram per medium-sized apple 6. Guavas are a tropical fruit native to Mexico and Central and South America.
Their skin is typically green, while the pulp can range from off-white to deep-pink. This fruit has been shown to reduce blood sugar, as well as total cholesterol, triglycerides, and LDL bad cholesterol levels in healthy people. In part, this may be due to the soluble fiber pectin, which can delay the absorption of sugar They pack a nutritious punch and can be a great way to improve the nutrient content of your smoothies, breads, or cereals.
Sprinkling 1 tablespoon of ground flax seeds over your porridge can add an extra 3. If possible, soak ground flax seeds overnight, as this allows their soluble fiber to combine with water to form a gel, which may aid digestion. Soluble fiber content: 0.
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