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High fiber refers to a type of diet that is rich in dietary fibers. Dietary fibers are plant-based nutrients that are not digested in the small intestine and reach the large intestine or colon intact. They are a crucial part of a healthy diet and play a significant role in maintaining overall health.

Types of Dietary Fiber

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

Soluble fiber dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Benefits of a High Fiber Diet

A high fiber diet has many benefits, including:

• Normalizing bowel movements
• Helping maintain bowel health
• Lowering cholesterol levels
• Helping control blood sugar levels
• Aiding in achieving healthy weight
• Prolonging life span by reducing the risk of dying from heart disease and all cancers

Recommended Intake

The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:

• Men aged 50 or younger: 38 grams
• Men aged 51 or older: 30 grams
• Women aged 50 or younger: 25 grams
• Women aged 51 or older: 21 grams

High Fiber Foods

Some foods that are high in fiber include:

• Fruits
• Vegetables
• Whole grains
• Beans, peas and other legumes
• Nuts and seeds

See Also

• Dietary fiber
• Soluble fiber
• Insoluble fiber
• High fiber diet
• Institute of Medicine