Surprising Benefits of High-Fiber Foods

Nutrition experts know that high-fiber foods can lower your cholesterol and help you lose weight. Find out about other important benefits of dietary fiber.

Research shows that high-fiber foods can help keep you healthy in a number of ways, including aiding in digestion and improving heart health. But according to the Columbia University Institute of Human Nutrition, the average American's dietary fiber intake is less than half of what it should be.

"Traditionally, high-fiber foods were thought to be important mainly in promoting regular bowel movements. Today, we know that dietary fiber has many other important health benefits," says Debra J. Johnston, RD, director of nutrition services at Remuda Ranch, a treatment program for eating disorders in Wickenburg, Ariz.
 
What Is Dietary Fiber?
"Dietary fiber is found in the structural components of plants and cannot be digested by humans. Because it passes through the body undigested, it is not used for energy, but plays an important role in digestion and disease prevention," explains Lanah J. Brennan, RD, a dietitian in Lafayette, La.
Dietary fiber is divided into two categories, soluble fiber and insoluble fiber. Most foods that contain fiber have a mixture of the two types. "When mixed with liquid, soluble fiber forms a gel,” says Brennan. “In your digestive tract, this gel helps to keep you feeling full and slows down digestion. Insoluble fiber does not form a gel. Instead, it passes through the intestinal tract intact, keeping things in motion."

Soluble fiber comes mainly from the insides of fruits and vegetables. Insoluble fiber comes from the skins of fruits and vegetables, and from whole grains, nuts, and seeds.

The Benefits of High-Fiber Foods
"Fiber is not just important for regularity — it can also help stabilize blood sugars, lower bad cholesterol levels, decrease the risk of certain cancers, and even help with weight loss," Brennan says. Here is how dietary fiber benefits your body:

• Lowers your cholesterol. "Soluble fiber binds with fatty acids in your digestive system to help lower your cholesterol," says Johnston.
• Lowers your risk of heart disease. In addition to trapping cholesterol and fats, a fiber-rich diet has been shown to help reduce blood pressure and lower your chance of having a heart attack.
• Lowers your risk of type 2 diabetes. Because high-fiber foods slow down your digestion, you absorb sugar more slowly. This helps regulate your blood sugar and helps prevent the development of type 2 diabetes.
• Helps you control your weight. "The fullness caused by soluble fiber, the slower digestion, and the decreased absorption of fat all help you control weight when you increase your fiber intake," explains Johnston.
• Protects against colon cancer. Because dietary fiber helps you get rid of toxic waste in your colon, it may help prevent colon cancer.
• Strengthens your immune system. Dietary fiber promotes the growth of healthy bacteria in your colon, which can strengthen your immune system and help you fight infections.
• Prevents constipation. High-fiber foods are reliable bulk laxatives. Fiber absorbs water in your colon, which promotes regularity.

Up Your Fiber Intake With These High-Fiber Foods
"I recommend 20 to 35 grams of fiber daily for a healthy diet," says Johnston. If you are not getting enough fiber in your diet, you can reverse this by starting to read food labels and shopping for high-fiber foods.
Studies show that most Americans are not aware of which foods are high in fiber. "Well-known dietary sources of fiber are fruits and vegetables, barley, oats, and beans. Other good sources include bran, fruit skins, nuts, and seeds," says Brennan. Here are a few more good sources that might surprise you:

• Avocados. "Avocados are one of my favorite high-fiber foods. You wouldn't think the creamy center of an avocado has so much fiber," says Johnston.
• Legumes. Legumes are the edible seeds that grow in pods. Peas and lentils are examples of legumes that are highest in dietary fiber.
• Noodles. Because noodles are made from grains, they contain fiber. Whole-wheat noodles are best.
• Popcorn. For a high-fiber snack, munch on popcorn — just skip heavy butter or other fat-laden seasonings.
• Berries. Fresh, canned, and frozen berries are all good sources of dietary fiber. Blackberries and raspberries are especially potent.

High-fiber foods are easy to include in your diet. Not only does eating fiber aid in digestion, increasing your fiber intake can also help you live a longer and healthier life.