Dietary fiber sources -
Type 2 diabetes Diets low in fiber, especially insoluble types, may increase the risk of type 2 diabetes T2DM. Breast cancer A prospective cohort study of more than 90, premenopausal women found that a higher fiber intake as well as eating fiber during adolescence reduced breast cancer risk.
Colorectal cancer Earlier epidemiological studies show mixed results on the association of fiber and colorectal cancer CRC.
Should I avoid nuts and seeds with diverticulosis? The reasoning is that these small undigested food particles might become trapped in the diverticular pouches and become inflamed from bacterial infection, causing the uncomfortable condition called diverticulitis.
People who have experienced intense symptoms of diverticulitis often change their diets to avoid these foods in hopes of preventing a recurrence. However, evidence has shown this practice to be more of an urban legend than helping to reduce recurrences, and can deter people from eating foods that may actually help their condition in the future.
References Institute of Medicine Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press. Ma W, Nguyen LH, Song M, Jovani M, Liu PH, Cao Y, Tam I, Wu K, Giovannucci EL, Strate LL, Chan AT.
Intake of dietary fiber, fruits, and vegetables, and risk of diverticulitis. The American journal of gastroenterology. Chan receives consulting fees from Janssen, Pfizer Inc.
Jesch ED, Carr TP. Food ingredients that inhibit cholesterol absorption. Preventive nutrition and food science. Brown L, Rosner B, Willett WW, Sacks FM.
Cholesterol-lowering effects of dietary fiber: a meta-analysis. The American journal of clinical nutrition. Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Archives of internal medicine. Acosta S, Johansson A, Drake I. Diet and lifestyle factors and risk of atherosclerotic cardiovascular disease—a prospective cohort study.
Yang Y, Zhao LG, Wu QJ, Ma X, Xiang YB. Association between dietary fiber and lower risk of all-cause mortality: a meta-analysis of cohort studies. American journal of epidemiology. Rimm EB, Ascherio A, Giovannucci E, Spiegelman D, Stampfer MJ, Willett WC.
Vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among men. AlEssa HB, Cohen R, Malik VS, Adebamowo SN, Rimm EB, Manson JE, Willett WC, Hu FB.
Carbohydrate quality and quantity and risk of coronary heart disease among US women and men. McKeown NM, Meigs JB, Liu S, Wilson PW, Jacques PF. Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study.
McKeown NM, Meigs JB, Liu S, Saltzman E, Wilson PW, Jacques PF. Carbohydrate nutrition, insulin resistance, and the prevalence of the metabolic syndrome in the Framingham Offspring Cohort. Diabetes care.
Schulze MB, Liu S, Rimm EB, Manson JE, Willett WC, Hu FB. Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women. Krishnan S, Rosenberg L, Singer M, Hu FB, Djoussé L, Cupples LA, Palmer JR.
Glycemic index, glycemic load, and cereal fiber intake and risk of type 2 diabetes in US black women. Archives of Internal Medicine. Hu Y, Ding M, Sampson L, Willett WC, Manson JE, Wang M, Rosner B, Hu FB, Sun Q.
Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies. Kyrø C, Tjønneland A, Overvad K, Olsen A, Landberg R.
Higher whole-grain intake is associated with lower risk of type 2 diabetes among middle-aged men and women: the Danish Diet, Cancer, and Health Cohort. The Journal of nutrition. Weickert MO, Pfeiffer AF.
Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes. Boynton W, Floch M. New strategies for the management of diverticular disease: insights for the clinician.
Therapeutic Advances in Gastroenterology. Hawkins AT, Wise PE, Chan T, Lee JT, Mullaney TG, Wood V, Eglinton T, Frizelle F, Khan A, Hall J, Ilyas MM. Diverticulitis—An Update from the Age Old Paradigm. Current problems in surgery.
Strate LL, Keeley BR, Cao Y, Wu K, Giovannucci EL, Chan AT. Western dietary pattern increases, and prudent dietary pattern decreases, risk of incident diverticulitis in a prospective cohort study.
Cao Y, Strate LL, Keeley BR, Tam I, Wu K, Giovannucci EL, Chan AT. Meat intake and risk of diverticulitis among men. for work unrelated to the topic of this manuscript. Carabotti M, Falangone F, Cuomo R, Annibale B.
Role of Dietary Habits in the Prevention of Diverticular Disease Complications: A Systematic Review. Crowe FL, Balkwill A, Cairns BJ, Appleby PN, Green J, Reeves GK, Key TJ, Beral V. Heart health. Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL bad cholesterol.
Soluble fiber in particular helps bind the bad cholesterol and prevents it from being stored in the body. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke.
Fiber can also help to lower blood pressure , reduce inflammation, improve levels of HDL good cholesterol, and shed excess weight around the abdomen.
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Take the assessment and get matched with a therapist in as little as 48 hours. As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight.
Adding bulk can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it's easier to cut calories.
Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Research suggests that most of us aren't eating half that amount.
While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables, fruit, legumes, nuts, and seeds you can get the fiber you need to start reaping the health benefits.
Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.
Start your day with fiber. Look for whole-grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more. If those cereals aren't to your liking, try adding a few tablespoons of unprocessed wheat bran to your favorite cereal.
Replace white rice, bread, and pasta with brown rice and whole-grain products. Choose whole-grain bread for toast and sandwiches. Experiment with wild rice, barley, whole-wheat pasta, and bulgur.
These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes. If you've never eaten whole wheat products or it's been a while, start with replacing half your regular product such as pasta with the whole wheat version to get used to the flavor.
Read nutrition labels. Bulk up your baking. When baking at home , substitute whole-grain flour for half of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies.
Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta. Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol.
Ground flaxseed is best since the body can't break down the outer hull, so it will pass through the gut undigested. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.
You can also buy it pre-ground, but store it in the fridge, as the heart-healthy fat it contains can oxidize and spoil quickly. Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet.
Here are some simple strategies that can help:. Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt. Keep fruit and vegetables at your fingertips.
Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.
Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert. Top with cream or frozen yogurt for a delicious treat. Eat whole fruits instead of drinking fruit juice.
You'll get more fiber and consume fewer calories. An 8oz glass of orange juice, for example, contains almost no fiber and about calories, while one medium fresh orange contains about 3g of fiber and only 60 calories. Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears.
Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
Bulk up soups and salads. Liven up a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes are also very high in fiber and can be added to salads or eaten as a snack.
Beans, peas, lentils, and rice make tasty high-fiber additions to soups and stews. Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time.
A handful of nuts can also make a healthy, high-fiber snack. If you're new to eating high-fiber foods, it's best to start by gradually adding fiber to your diet and increasing your water intake. Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink.
Fiber is important for aiding digestion and preventing constipation. High-fiber diets can help reduce the risk of:. Lentils are packed with nutrients, including fiber, folate , and potassium.
When cooked, a single cup of lentils provides Peas are a type of legume that are a good source of plant-based protein, fiber, and other nutrients. Split peas commonly serve as an ingredient in split-pea soup as well as stews and casseroles.
A 1-cup serving of cooked split peas provides around 16 grams of fiber and 16 grams of protein. Green peas provide fewer calories and carbohydrates than split peas but are lower in protein and fiber. A 1-cup serving of boiled green peas provides roughly 9 grams of fiber and protein. Like other legumes, beans are a nutrient powerhouse, providing a good source of fiber, protein, and various other nutrients.
The fiber content of several popular bean varieties per 1-cup cooked serving includes:. Brussels sprouts are small, round cruciferous vegetables that are a good source of many nutrients, including fiber, folate, and vitamins C and K.
One cup of cooked Brussels sprouts provides 4 grams of fiber. Edamame is a green soybean that is a good source of plant-based protein, fiber, vitamin K , and disease-fighting antioxidants.
One cup of cooked edamame contains 8 grams of fiber and 18 grams of protein. Artichoke hearts are low in calories and fat yet incredibly high in fiber. One cup of artichoke hearts packs 8 grams of fiber in just 80 calories. Chickpeas , or garbanzo beans, are another nutrient-dense legume rich in protein, fiber, vitamins, and minerals.
Chickpeas are a common ingredient in hummus. One cup of cooked chickpeas provides Chia seeds are tiny black seeds that are a good source of fiber and contain omega-3 fatty acids , which are beneficial for heart health.
One ounce of dried chia seeds contains 9. Raspberries are low in calories and rich in vitamin C, an essential nutrient for immune function and normal growth and development. Plus, raspberries top the list of fruits high in fiber.
One cup of raw raspberries provides 8 grams of fiber. Blackberries are another nutritious berry that can boost your daily fiber intake. One cup of raw blackberries provides 7. Add blackberries to Greek yogurt and cereals, or enjoy them alone as an in-between meal snack.
Whole-wheat pasta is high in fiber and nutrients, making it a healthier option than traditional pasta. One cup of whole-wheat pasta contains 4. Barley has a chewy texture and slightly nutty flavor and is often an ingredient in soups, stews, and salads.
It also has one of the highest concentrations of beta-glucan , a soluble fiber that may help lower cholesterol levels and improve blood sugar control. One cup of cooked barley provides around 6 grams of fiber.
Pears are one of the richest fruit sources of fiber, providing 7 grams of fiber per large fruit. In addition, pears are a good source of antioxidants and vitamin C. Almonds are a nutrient-rich nut that contains healthy fats, vitamin E, protein, and fiber.
One ounce about 23 almonds provides 3. One cup of cooked oats provides 4 grams of fiber, including the soluble fiber beta-glucan. Oats are also a good source of the following vitamins and minerals:. Broccoli is a high-fiber vegetable often considered a nutritional superstar thanks to its high nutritional value and low-calorie content.
One cup of cooked broccoli contains 5 grams of fiber. Quinoa is a gluten-free grain that is chock-full of nutrients like protein, fiber, folate, zinc, and antioxidants. One cup of cooked quinoa provides 5 grams of fiber. Avocado is high in heart-healthy fats, particularly monounsaturated fats, which benefit heart health.
Avocados are also a good source of other nutrients, including vitamins C, E, and K, as well as potassium, fiber, magnesium, and several B vitamins. One cup of sliced avocado contains 10 grams of fiber. Apples are a good source of fiber, antioxidants, and vitamin C.
One medium-size whole apple contains 4. Flaxseed is highly nutritious and is one of the richest plant-based sources of omega-3 fatty acid alpha-linolenic acid ALA. One tablespoon of flaxseed provides 2 grams of fiber. It's also a good source of thiamine, magnesium, and manganese. You can increase your daily fiber intake by incorporating more high-fiber foods into your meals and making simple swaps like substituting whole-grain pasta for traditional pasta and snacking on berries and almonds instead of processed snacks.
The aources needs dietary fiber for many reasons. For example, it can help manage sougces, Dietary fiber sources constipation, ssources Dietary fiber sources gut health. Herbal energy-boosting remedies may Diftary help reduce the risk Distary heart disease and type 2 diabetes. Fiber is mostly in vegetables, fruits, whole grainsand legumes. There are two types of fiber — soluble and insoluble — and both play important roles in health:. This article looks at the different types of fiber, why they are important, and suggests some healthful fiber-rich foods. Dietary fiber is an essential part of a healthful diet. Fiber Dietary fiber sources souurces non-digestible carbohydrate found primarily in Dietary fiber sources, Antioxidant compounds in red wine, whole grains, and legumes. A high-fiber Dietary fiber sources can Dietarh you lose weight, relieve digestive discomfort, protect against Dietady disease, and lower the risk of Diteary problems associated with heart disease and type 2 diabetes. This article discusses fiber's benefits, including a list of high-fiber foods. A high-fiber diet is rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. The term generally refers to a diet that meets or exceeds the daily recommended dietary fiber intake. The amount of fiber a person needs can vary based on their age and gender. However, females should aim to consume around 25 grams of fiber daily, whereas males should consume about 38 grams.
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