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Fiber Foods For Healthy Living

Submitted by Loring A. Windblad on December 23, 2009

Fiber is a substance that is obtained from plants and constitutes a type of carbohydrate that remains unchanged as it passes through the digestive system. Consumption of fiber provides many health benefits to the body and plays a very important role in the process of digestion. Fiber can be of two types, soluble and insoluble. Soluble fiber is digested by the body and aids in reducing cholesterol levels in the blood. Sources of soluble fiber include oats, lentils and beans.

Insoluble fiber is not digested by the body and passes through the intestine without being broken down. It helps in the proper movement of other foods through the digestive tract. Insoluble fiber is essential for healthy bowels and helps in preventing constipation and other problems of the digestive system such as irritable bowel syndrome.

Sources of insoluble fiber include fruit, vegetables, whole grain cereals, whole grain rice, and bread. Foods high in fiber, when consumed, slow down eating and hence result in a feeling of fullness which lasts for a longer time.

As such fiber rich foods are recommended for those trying to lose weight.

Foods containing fiber are more bulky and remain in the stomach for a longer period of time. As such one feels more satisfied after eating such foods. The digestion process is slowed down when fiber rich foods are consumed and as a result glucose enters into the blood more slowly.

This helps to regulate the blood sugar levels. The breakdown of fiber in the colon occurs due to the action of bacteria.

The acids that are produced during this process are beneficial for the intestinal lining. The acids also have a part to play in the metabolism of the body and also supply fuel for other parts of the body such as the liver.
Fiber can be obtained from various foods such as fruits, vegetables, cereals and beans. Fruits that are rich in fiber include banana, grapefruit, apple, pear, prunes and dried fruits. Vegetables that are rich in fiber include carrots, corn, peas, avocado, spinach and potato.

Cereals that are good sources of fiber include rice, oats and bran. Beans high in fiber include lima beans, kidney beans, and lentils. These foods can be combined to make dishes that are rich in fiber such as salads, whole meal bread and breakfast cereal. The skin of fruits is a rich source of fiber and as such fruits must be consumed along with the skin.