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The Best Food Source for Fiber

Fiber is an essential nutrient, meaning the body requires it but doesn't produce it. Fiber can help lower cholesterol and is a key player in aiding digestion. It also helps prevent constipation. The recommended daily intake for fiber is 20 to 35g, according to the American Dietetic Association, or 14g for every 1,000 calories.

  1. Types of Fiber

    • There are two types of fiber: soluble and insoluble fiber.

      Insoluble fiber is associated with reducing the risk of cardiovascular disease. It also helps clear the digestive tract. The best sources of insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin, according to the American Dietetic Association.

      Soluble fiber also helps reduce risk of cardiovascular disease. Additionally, it slows gastric emptying, which makes you feel fuller longer. Sources of soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp, according to the American Dietetic Association.

    Fiber in Foods

    • There isn't one food in particular that's the best source of fiber. But the foods highest in fiber include black beans and lentils (8g per 1/2 cup), bran flakes (7g per cup), shredded wheat (6g per cup) and acorn squash (5g per 1/2 cup) according to the American Institute for Cancer Research.

    Adding Fiber to the Diet

    • There are easy ways to add fiber to your diet. Adding fruit to whole-grain cereal can add 2 to 3g of fiber. Using whole-wheat pasta or whole-wheat bread instead of white flour adds 2 to 3 grams of fiber. It's important to drink plenty of water (eight servings per day) to help fiber do its job in the digestive tract.

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