| Fiber is an indigestible carbohydrate. It helps people stay healthy by preventing constipation, and in certain forms seems to lower cholesterol levels and prevent cancer. Yet until recently, fiber was processed out of most grain foods like bread and cereal. In pursuit of good health, we've now welcomed back fiber.
The National Cancer Institute (NCI) recommends that everyone take in 20 to 35 grams of fiber a day. Fruits, vegetables, beans, and grains all contain dietary fiber. Dietary fiber consists of two kinds of fiber: water soluble fiber (meaning it dissolves in water) and water insoluble fiber (meaning it doesn’t).
The following foods are especially good sources of soluble fiber, which may be helpful in lowering cholesterol.
- Barley bran
- Dried beans, cooked
- Legumes
- Oat bran
The following foods are especially good sources of insoluble fiber, which may protect against constipation and colon cancer.
- Corn bran
- Nuts
- Vegetables
- Wheat bran
Most fruits, vegetables, and grain products contain both soluble and insoluble fiber, though, so eating a wide variety of foods can help you get your fair share of both soluble and insoluble fiber.
Note: Many people rely on breakfast cereals as their main source of fiber. While eating a high-fiber cereal is a good start, it's not the whole answer. Many high-fiber cereals supply 10 to 13 grams of fiber per 1/4- to 1/3-cup serving. That's a respectable amount. But to get your fiber quota from high-fiber breakfast cereal alone, you'd need to eat two or three times the manufacturer's suggested serving. It's better to include some fruit, vegetables, and beans in your menu later in the day to balance out your fiber intake.
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