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Fiber is an ingredient in many common foods such as fruits, grains, and vegetables that our body cannot break down. Adding more fiber to your diet helps ensure that food is moving quickly through your digestive tract. Consuming the proper amount of fiber daily along with adequate fluid intake enables your digestive tract to function properly. We recommend consuming 25-35 grams of fiber per day to help improve bowel and colon health.The proper amount of fiber has been shown to have many benefits including decreasing cholesterol, improving glucose control, and may reduce your risk of high diverticulosis, colon cancer, heart disease, and stroke. Many fiber-containing foods also have good sources of vitamins, minerals, and antioxidants.
Insoluble Fiber Sources
| Cellulose | Hemicellulose | Lignin | Bran |
|---|---|---|---|
| Whole grains | Cereals | Cereals | Bran |
| Whole wheat flour | Bran | Mature vegetables | Whole grains |
| Bran | Whole grains | Whole grains | |
| Vegetables | Apples | ||
| Apples | Bananas | Fruits with edible seeds | |
| Beets | Beans | Brazil nuts | |
| Brazil nuts | Beets | Carrots | |
| Broccoli | Cabbage | Green beans | |
| Carrots | Corn | Peaches | |
| Celery | Leafy greens | Peas | |
| Green Beans | Pears | Potatoes | |
| Lima Beans | Peppers | Strawberries | |
| Pears | Brussel sprouts | Tomatoes | |
| Peas | Radishes | ||
| Cabbage | Pears | ||
| Eggplant | |||
| Bran |
Soluble Fiber Sources
| Gums | Pectin | Mucilage |
|---|---|---|
| Oatbran | Apples | Psyllium |
| Guar gum | Bananas | |
| Legumes | Beets | |
| Barley | Cabbage | |
| Dried beans | Carrots | |
| Citrus | ||
| Peas | ||
| Okra |
We recommend rotating the food and fiber types. In general, whole grain products have more fiber than refined grains. Gradually increase your fiber intake until your bowel movements are optimum for you (consult your physician for information and guidance). There are also many dietary supplements available for fiber if you are not able to get a properly balanced diet, but gas and bloating may worsen with intake.
