FIBER BENEFITS - 11 HEALTH BENEFITS OF A HIGH-FIBER DIET AND FOODS RICH IN FIBER

Fibers have long been considered irrelevant to human health. However, today many studies have proven that fibers play an important role in the human digestive process and are an important part of a healthy diet. So, we all need fibers daily for our digestive system to function normally and to prevent many diseases. Here in this article, we will discuss the health benefits of eating more fiber, how much fiber you should consume per day, as well as bring you a list of high-fiber foods.

Why Should You Balance Fiber In Your Diet?

Too Low Fiber Diet Complications

The lack of fibers interferes with the flow of food and the synthesis of vitamins in the intestines, which can stimulate constipation and the accumulation of harmful residues. A diet low in fiber can lead to the following common ailments and diseases such as:

Obesity
Constipation
Irritable bowel syndrome (IBS)
Heart disease
Diabetes
Kidney stones

Too High Fiber Diet Complications

On the other hand, too much fiber causes the content of the intestines to be excreted too quickly and reduces the length of time the food is in each part of the intestine. This degrades digestive quality and nutrient absorption and can therefore lead to a shortage of nutrients in your body that are vital for cellular activity.

Also, excessive diets high in fiber will cause an uncomfortable feeling of fullness and gas. Therefore, you must maintain a healthy and balanced consumption of fiber.

What Is Fiber Made Of?

You should not confuse other foods that seem fibrous with fibers - although the meat may be fibrous, it does not mean they contain any fibers.

The fibers consist of non-starch polysaccharides such as:

Cellulose
Dextrin
Inulin
Lignin
Chitin
Pectin
Beta-glucan
Wax
Oligosaccharide

Dietary Fibers Are Mainly Indigestible Complex Carbohydrates

The first major group includes glycemic carbohydrates that are digestible and absorbable. These carbohydrates supply the body mainly with glucose (starches and sugars). Glucose is the main fuel for most cells in the body. However, the liver and muscles store it as glycogen, because your body uses glycogen in the liver to keep blood glucose levels normal during meals.
The second group consists of fibers that are mainly indigestible and pass along to the large intestine, forming substrates necessary for the microbiota. Microorganisms living in the large intestine can partially digest fiber, which is a food source for the digestive tract microbes. In turn, these microbes play an important role in protecting the human body.

Only fiber-based plant foods are the main sources of fiber:

Whole grains
Legumes
Nuts and seeds
Fruits and vegetables

NB! However refined foods made from plant foods (sugar, syrups, vegetable oils, flour, semolina, polished rice, and bakery products) contain extremely low levels of fiber.

You can find most fibers in the bark and other hard tissue parts of the plants, whole grains, shells, and seed shells. This is also the reason why you should eat fruits (grown without plant protection products) with peels, and why whole grain flour is a healthier choice than the usual flour.

For example, apple juice does not contain as much fiber as the apple itself, because the fibers in the apple pulp remain on the strainer when making the juice.

Surprisingly, the wheat bran, wheat bran muesli, whole grains, nuts, dried fruits, green peas, beans, spinach, cabbage, potatoes, and carrots all consist of plenty of fiber.

The Difference Between Water-Soluble And Water-Insoluble Fibres, And Why Are Both Important?

Fibers can be classified as water-soluble (e.g., pectin) and insoluble (e.g., cellulose). Most fiber-containing foods include varying proportions of both soluble and insoluble fiber. However, fruits and vegetables contain the most soluble fibers, and cereals contain the most insoluble ones.

Oats, psyllium (1 tablespoon contains 5 g soluble and 6 g insoluble fiber) and flax seeds are the most fiber-rich foods because they are abundant in both fibers.

The Importance And Benefits Of Water-Soluble Fiber

Some water-soluble fibers form a gel when in contact with the liquid. This helps to slow the absorption of glucose in the stomach and small intestine. One such fiber is pectin.

Pectin is a natural gelling agent which is found abundantly in rowan berries, plums, black currants, lingonberries, and apples, but also in many other berries and fruits. Pectins normalize carbohydrate and fat metabolism. This type of fiber (pectin, oat bran, flaxseed, psyllium) has the unique ability to absorb water 4-6 times its volume, forming a gel-like mass in the stomach.

That is why products containing this type of fiber are more likely to induce a feeling of fullness, which prevents overeating.

In addition to its gelling properties, pectin in berries and fruits is very healthy as a water-soluble fiber. It reduces blood cholesterol levels, and neutralizes heavy metals and harmful compounds in the digestive tract. Pectin is also an excellent remedy for constipation.

Pectin is most present in the ripening fruit, but when the fruit overripens, the pectin turns into simple sugars. Commercially, pectin is prepared from citrus or apple peels. You can find it in liquid form or as a powder.

In E-numbers, that appear in food labeling, the pectin code is E440.

Water-insoluble fibers soften the intestines, increase their volume and accelerate food passage through the intestines.

You can find water-soluble fiber in:

Grain products such as oats, rye, and wheat bran.
Lentils, beans, and peas.
Nuts.
Seeds such as flax seeds, psyllium, and others.
Fruits such as oranges, pears, plums, and others.
Berries such as strawberries, black currants, lingonberries, rowan berries, and others.
Vegetables such as Brussels sprouts, celery, carrots, etc.

Foods Rich In Water-Soluble Fiber

Hereby we bring you the content of total fiber and water-soluble fiber in selected common foods.

The soluble fiber content in selected vegetables:

Brussels sprouts: ½ cup (3.8 grams of total fiber per serving) contains 2.0 grams of soluble fiber.
Potato, sweet, flesh only: ½ cup (4.0 grams of total fiber per serving) contains 1.8 grams of soluble fiber.
Turnip: ½ cup (4.8 grams of total fiber per serving) contains 1.7 grams of soluble fiber.
Asparagus: ½ cup (2.8 grams of total fiber per serving) contains 1.7 grams of soluble fiber.
Peas, green, frozen: ½ cup (4.3 grams of total fiber per serving) contains 1.3 grams of soluble fiber.
Broccoli: ½ cup (2.4 grams of total fiber per serving) contains 1.2 grams of soluble fiber.
Carrots, fresh: one, 7½ “long (2.3 grams of total fiber per serving) contains 1.1 grams of soluble fiber.
Carrots, sliced: ½ cup (2.0 grams of total fiber per serving) contains 1.1 grams of soluble fiber.
Okra, frozen: ½ cup (4.1 grams of total fiber per serving) contains 1.0 grams of soluble fiber.
Onion, fresh: ½ cup chopped (1.7 grams of total fiber per serving) contains 0.9 grams of soluble fiber.
Beets, flesh only: ½ cup (1.8 grams of total fiber per serving) contains 0.8 grams of soluble fiber.
Tomato sauce: ½ cup (1.7 grams of total fiber per serving) contains 0.8 grams of soluble fiber.
Kale: ½ cup (2.5 grams of total fiber per serving) contains 0.7 grams of soluble fiber.
Celery, fresh: 1 cup chopped (1.7 grams of total fiber per serving) contains 0.7 grams of soluble fiber.
Pepper, green, fresh: 1 cup chopped (1.7 grams of total fiber per serving) contains 0.7 grams of soluble fiber.
Cabbage, red: 1 cup (1.5 grams of total fiber per serving) contains 0.6 grams of soluble fiber.
Green beans, canned: ½ cup (2.0 grams of total fiber per serving) contains 0.5 grams of soluble fiber.
Spinach: ½ cup (1.6 grams of total fiber per serving) contains 0.5 grams of soluble fiber.
Cauliflower: ½ cup (1.0 grams of total fiber per serving) contains 0.4 grams of soluble fiber.
Corn, whole kernel, canned: ½ cup (1.6 grams of total fiber per serving) contains 0.2 grams of soluble fiber.
Cucumber, fresh: 1 cup (0.5 grams of total fiber per serving) contains 0.2 grams of soluble fiber.
Tomato, fresh: 1 medium (1.0 grams of total fiber per serving) contains 0.1 grams of soluble fiber.
Mushrooms, fresh: 1 cup (0.8 grams of total fiber per serving) contains 0.1 grams of soluble fiber.
Lettuce, iceberg: 1 cup (0.5 grams of total fiber per serving) contains 0.1 grams of soluble fiber.

The soluble fiber content in selected fruits and berries:

Apricots, fresh w/skin: 4 pieces (3,5 grams of total fiber per serving) contain 1.8 grams of soluble fiber.
Orange, fresh, flesh only: 1 small (2.9 grams of total fiber per serving) contains 1.8 grams of soluble fiber.
Figs, dried: 1 ½ (3.0 grams of total fiber per serving) contains 1.4 grams of soluble fiber.
Mango, fresh, flesh only: ½ small (2.9 grams of total fiber per serving) contains 1.7 grams of soluble fiber.
Pear, fresh, w/skin: ½ large (2.9 grams of total fiber per serving) contains 1.1 grams of soluble fiber.
Strawberries, fresh: 1 ¼ cup (2.8 grams of total fiber per serving) contains 1.1 grams of soluble fiber.
Plum, red, fresh: 2 medium (2.4 grams of total fiber per serving) contains 1.1 grams of soluble fiber.
Apricots, dried: 7 halves (2.0 grams of total fiber per serving) contain 1.1 grams of soluble fiber.
Grapefruit, fresh: ½ medium (1.6 grams of total fiber per serving) contains 1.1 grams of soluble fiber.
Apple, red, fresh w/skin: 1 small (2.8 grams of total fiber per serving) contains 1.0 grams of soluble fiber.
Peach, fresh, w/skin: 1 medium (2.0 grams of total fiber per serving) contains 1.0 grams of soluble fiber.
Prunes, dried: 3 medium (1.7 grams of total fiber per serving) contains 1.0 grams of soluble fiber.
Raspberries, fresh: 1 cup (3.3 grams of total fiber per serving) contains 0.9 grams of soluble fiber.
Applesauce, canned: ½ cup (2.0 grams of total fiber per serving) contains 0.7 grams of soluble fiber.
Kiwifruit, fresh, flesh only: 1 large (1.7 grams of total fiber per serving) contains 0.7 grams of soluble fiber.
Cherries, black, fresh: 12 large (1.3 grams of total fiber per serving) contains 0.6 grams of soluble fiber
Watermelon: 1 ¼ cup cubed (0.6 grams of total fiber per serving) contains 0.4 grams of soluble fiber.
Blueberries, fresh: ¾ cup (1.4 grams of total fiber per serving) contains 0.3 grams of soluble fiber.
Melon, Cantaloupe: 1 cup cubed (1.1 grams of total fiber per serving) contains 0.3 grams of soluble fiber.
Banana, fresh: ½ small (1.1 grams of total fiber per serving) contains 0.3 grams of soluble fiber.
Grapes, fresh w/skin: 15 small (0.5 grams of total fiber per serving) contain 0.2 grams of soluble fiber.
Raisins, dried: 2 tbsp (0.4 grams of total fiber per serving) contains 0.2 grams of soluble fiber.

The soluble fiber content in selected legumes (cooked):

Black beans: ½ cup (6.1 grams of total fiber per serving) contains 2.4 grams of soluble fiber.
Navy beans: ½ cup (6.5 grams of total fiber per serving) contains 2.2 grams of soluble fiber.
Kidney beans, light red: ½ cup (7.9 grams of total fiber per serving) contains 2.0 grams of soluble fiber.
Pinto beans: ½ cup (6.1 grams of total fiber per serving) contains 1.4 grams of soluble fiber.
Chickpeas, dried: ½ cup (4.3 grams of total fiber per serving) contains 1.3 grams of soluble fiber.
Lima beans: ½ cup (4.3 grams of total fiber per serving) contains 1.1 grams of soluble fiber.
Lentils: ½ cup (5.2 grams of total fiber per serving) contains 0.6 grams of soluble fiber.
Black-eyed peas: ½ cup (4.7 grams of total fiber per serving) contains 0.5 grams of soluble fiber.

The soluble fiber content in selected grain, pasta, and bread products:

Pumpernickel: 1 slice (2.7 grams of total fiber per serving) contains 1.2 grams of soluble fiber.
Popcorn, popped: 3 cups (2.0 grams of total fiber per serving) contains 0.11 grams of soluble fiber.
Barley, pearled, cooked: ½ cup (3.0 grams of total fiber per serving) contains 0.8 grams of soluble fiber.
Rye bread: 1 slice (1.8 grams of total fiber per serving) contains 0.8 grams of soluble fiber.
Wheat germ: 3 tbsp (3.9 grams of total fiber per serving) contains 0.7 grams of soluble fiber.
Spaghetti, whole wheat, cooked: ½ cup (2.7 grams of total fiber per serving) contains 0.6 grams
Spaghetti, white cooked: ½ cup (0.9 grams of total fiber per serving) contains 0.4 grams of soluble fiber.
Whole wheat bread: 1 slice (1.5 grams of total fiber per serving) contains 0.3 grams of soluble fiber.
White bread: 1 slice (0.6 grams of total fiber per serving) contains 0.3 grams of soluble fiber.
Wheat bran: ½ cup (12.3 grams of total fiber per serving) contains 1.0 grams of soluble fiber.
Rice, white, cooked: ½ cup (0.8 grams of total fiber per serving) contains 0 grams of soluble fiber.

The soluble fiber content in selected cereal products:

Oat bran, cooked: ¾ cup (4.0 grams of total fiber per serving) contains 2.2 grams of soluble fiber.
Oat flakes: 1 cup (3.1 grams of total fiber per serving) contains 1.5 grams of soluble fiber.
All-Bran: 1/3 cup (8.6 grams of total fiber per serving) contains 1.4 grams of soluble fiber.
Oatmeal, dry: 1/3 cup (2.7 grams of total fiber per serving) contains 1.4 grams of soluble fiber.
Cheerios: 1 ¼ cup (2.5 grams of total fiber per serving) contains 1.2 grams of soluble fiber.
Raisin Bran: ¾ cup (5.3 grams of total fiber per serving) contains 0.9 grams of soluble fiber.
Fiber One: ½ cup (11.9 grams of total fiber per serving) contains 0.8 grams of soluble fiber.
Shredded Wheat: 1 cup (5.2 grams of total fiber per serving) contains 0.7 grams of soluble fiber.
Puffed Wheat: 1 cup (1.0 grams of total fiber per serving) contains 0.5 grams of soluble fiber.
40% Bran Flakes: 2/3 (4.3 grams of total fiber per serving) contains 0.4 grams of soluble fiber.
Wheat flakes: ¾ cup (2.3 grams of total fiber per serving) contains 0.4 grams of soluble fiber.
Corn flakes: 1 cup (0.5 grams of total fiber per serving) contains 0.1 grams of soluble fiber.
Rice Krispies: 1 cup (0.3 grams of total fiber per serving) contains 0.1 grams of soluble fiber.

The soluble fiber content in selected nuts and seeds:

Flaxseeds: 1 tbsp (3.3 grams of total fiber per serving) contains 1.1 grams of soluble fiber.
Peanut butter, smooth: 1 tbsp (1.0 grams of total fiber per serving) contains 0.3 grams of soluble fiber.
Peanuts, roasted: 10 large (0.6 grams of total fiber per serving) contains 0.2 grams of soluble fiber.
Sesame seeds: 1 tbsp (0.5 grams of total fiber per serving) contains 0.2 grams of soluble fiber.
Sunflower seeds: 1 tbsp (0.5 grams of total fiber per serving) contains 0.2 grams of soluble fiber.
Almonds: 6 whole (0.6 grams of total fiber per serving) contains 0.1 grams of soluble fiber.
Walnuts: 2 whole (0.3 grams of total fiber per serving) contains 0.1 grams of soluble fiber.

The soluble fiber content in selected supplements:

Psyllium husks, ground: 15 mL (1 Tbsp) (5 grams of total fiber per serving) contains 3.5 grams of soluble fiber (3, 5).

The Importance And Benefits Of Water-Insoluble Fiber

Insoluble fibers are important as they help your body better process waste, improve bowel health, prevent and treat constipation, as well as lessen your risk for colorectal conditions (for example diverticulitis and hemorrhoids). Cellulose is a naturally occurring fiber (polysaccharide (carbohydrate)) in plant cell membranes. It is composed of β-D-glucopyranose residues. Cellulose, which is a building material for plant cell membranes has a linear chain and relatively rigid structure. It gives the plants their main strength.

Good sources of water-insoluble fiber are:

Whole grains and wholegrain products (100% rye bread, whole grain bread, whole grain pasta).
Brown rice.
Fruit and vegetable peels.
Cellulose.

Foods Rich in Water-Insoluble Fiber

Hereby we bring you the content of total fiber and water-insoluble fiber in selected common foods.

The insoluble fiber content in selected vegetables:

Turnip: ½ cup (4.8 grams of total fiber per serving) contains 3.1 grams of insoluble fiber.
Okra, frozen: ½ cup (4.1 grams of total fiber per serving) contains 3.1 grams of insoluble fiber.
Peas, green, frozen: ½ cup (4.3 grams of total fiber per serving) contains 3.0 grams of insoluble fiber.
Potato, sweet, flesh only: ½ cup (4.0 grams of total fiber per serving) contains 2.2 grams of insoluble fiber.
Brussels sprouts: ½ cup (3.8 grams of total fiber per serving) contains 1.8 grams of insoluble fiber.
Kale: ½ cup (2.5 grams of total fiber per serving) contains 1.8 grams of insoluble fiber.
Green beans, canned: ½ cup (2.0 grams of total fiber per serving) contains 1.5 grams of insoluble fiber.
Corn, whole kernel, canned: ½ cup (1.6 grams of total fiber per serving) contains 1.4 grams of insoluble fiber.
Broccoli: ½ cup (2.4 grams of total fiber per serving) contains 1.2 grams of insoluble fiber.
Carrots, fresh: one, 7½ “long (2.3 grams of total fiber per serving) contains 1.2 grams of insoluble fiber.
Asparagus: ½ cup (2.8 grams of total fiber per serving) contains 1.1 grams of insoluble fiber.
Spinach: ½ cup (1.6 grams of total fiber per serving) contains 1.1 grams of insoluble fiber.
Beets, flesh only: ½ cup (1.8 grams of total fiber per serving) contains 1.0 grams of insoluble fiber.
Celery, fresh: 1 cup chopped (1.7 grams of total fiber per serving) contains 1.0 grams of insoluble fiber.
Pepper, green, fresh: 1 cup chopped (1.7 grams of total fiber per serving) contains 1.0 grams of insoluble fiber.
Carrots, sliced: ½ cup (2.0 grams of total fiber per serving) contains 0.9 grams of insoluble fiber.
Tomato sauce: ½ cup (1.7 grams of total fiber per serving) contains 0.9 grams of insoluble fiber.
Cabbage, red: 1 cup (1.5 grams of total fiber per serving) contains 0.9 grams of insoluble fiber.
Tomato, fresh: 1 medium (1.0 grams of total fiber per serving) contains 0.9 grams of insoluble fiber.
Onion, fresh: ½ cup chopped (1.7 grams of total fiber per serving) contains 0.8 grams of insoluble fiber.
Mushrooms, fresh: 1 cup (0.8 grams of total fiber per serving) contains 0.7 grams of insoluble fiber.
Cauliflower: ½ cup (1.0 grams of total fiber per serving) contains 0.6 grams of insoluble fiber.
Lettuce, iceberg: 1 cup (0.5 grams of total fiber per serving) contains 0.4 grams of insoluble fiber.
Cucumber, fresh: 1 cup (0.5 grams of total fiber per serving) contains 0.3 grams of insoluble fiber.

The insoluble fiber content in selected fruits:

Raspberries, fresh: 1 cup (3.3 grams of total fiber per serving) contains 2.4 grams of insoluble fiber.
Pear, fresh, w/skin: ½ large (2.9 grams of total fiber per serving) contains 1.8 grams of insoluble fiber.
Apple, red, fresh w/skin: 1 small (2.8 grams of total fiber per serving) contains 1.8 grams of insoluble fiber.
Apricots, fresh w/skin: 4 pieces (3,5 grams of total fiber per serving) contain 1.7 grams of insoluble fiber.
Strawberries, fresh: 1 ¼ cup (2.8 grams of total fiber per serving) contains 1.7 grams of insoluble fiber.
Figs, dried: 1 ½ (3.0 grams of total fiber per serving) contains 1.6 grams of insoluble fiber.
Plum, red, fresh: 2 medium (2.4 grams of total fiber per serving) contains 1.3 grams of insoluble fiber.
Applesauce, canned: ½ cup (2.0 grams of total fiber per serving) contains 1.3 grams of insoluble fiber.
Mango, fresh, flesh only: ½ small (2.9 grams of total fiber per serving) contains 1.2 grams of insoluble fiber.
Blueberries, fresh: ¾ cup (1.4 grams of total fiber per serving) contains 1.1 grams of insoluble fiber.
Orange, fresh, flesh only: 1 small (2.9 grams of total fiber per serving) contains 1.1 grams of insoluble fiber.
Peach, fresh, w/skin: 1 medium (2.0 grams of total fiber per serving) contains 1.0 grams of insoluble fiber.
Kiwifruit, fresh, flesh only: 1 large (1.7 grams of total fiber per serving) contains 1.0 grams of insoluble fiber.
Apricots, dried: 7 halves (2.0 grams of total fiber per serving) contain 0.9 grams of insoluble fiber.
Banana, fresh: ½ small (1.1 grams of total fiber per serving) contains 0.8 grams of insoluble fiber.
Melon, Cantaloupe: 1 cup cubed (1.1 grams of total fiber per serving) contains 0.8 grams of insoluble fiber.
Prunes, dried: 3 medium (1.7 grams of total fiber per serving) contains 0.7 grams of insoluble fiber.
Cherries, black, fresh: 12 large (1.3 grams of total fiber per serving) contains 0.7 grams of insoluble fiber.
Grapefruit, fresh: ½ medium (1.6 grams of total fiber per serving) contains 0.5 grams of insoluble fiber.
Grapes, fresh w/skin: 15 small (0.5 grams of total fiber per serving) contain 0.3 grams of insoluble fiber.
Watermelon: 1 ¼ cup cubed (0.6 grams of total fiber per serving) contains 0.2 grams of insoluble fiber.
Raisins, dried: 2 tbsp (0.4 grams of total fiber per serving) contains 0.2 grams of insoluble fiber.

The insoluble fiber content in selected legumes (cooked):

Black beans: ½ cup (6.1 grams of total fiber per serving) contains 3.7 grams of insoluble fiber.
Black-eyed peas: ½ cup (4.7 grams of total fiber per serving) contains 4.2 grams of insoluble fiber.
Chickpeas, dried: ½ cup (4.3 grams of total fiber per serving) contains 3.0 grams of insoluble fiber.
Kidney beans, light red: ½ cup (7.9 grams of total fiber per serving) contains 5.9 grams of insoluble fiber.
Lentils: ½ cup (5.2 grams of total fiber per serving) contains 4.6 grams of insoluble fiber.
Lima beans: ½ cup (4.3 grams of total fiber per serving) contains 3.2 grams of insoluble fiber.
Navy beans: ½ cup (6.5 grams of total fiber per serving) contains 4.3 grams of insoluble fiber.
Pinto beans: ½ cup (6.1 grams of total fiber per serving) contains 4.7 grams of insoluble fiber.

The insoluble fiber content in selected grain, pasta, and bread products:

Wheat bran: ½ cup (12.3 grams of total fiber per serving) contains 11.3 grams of insoluble fiber.
Wheat germ: 3 tbsp (3.9 grams of total fiber per serving) contains 3.2 grams of insoluble fiber.
Barley, pearled, cooked: ½ cup (3.0 grams of total fiber per serving) contains 2.2 grams of insoluble fiber.
Spaghetti, whole wheat, cooked: ½ cup (2.7 grams of total fiber per serving) contains 2.1 grams of insoluble fiber.
Popcorn, popped: 3 cups (2.0 grams of total fiber per serving) contains 1.9 grams of insoluble fiber.
Pumpernickel: 1 slice (2.7 grams of total fiber per serving) contains 1.5 grams of insoluble fiber.
Whole wheat bread: 1 slice (1.5 grams of total fiber per serving) contains 1.2 grams of insoluble fiber.
Rye bread: 1 slice (1.8 grams of total fiber per serving) contains 1.0 grams of insoluble fiber.
Rice, white, cooked: ½ cup (0.8 grams of total fiber per serving) contains 0.8 grams of insoluble fiber.
Spaghetti, white cooked: ½ cup (0.9 grams of total fiber per serving) contains 0.5 grams of insoluble fiber.
White bread: 1 slice (0.6 grams of total fiber per serving) contains 0.3 grams of insoluble fiber.

The insoluble fiber content in selected cereal products:

Fiber One: ½ cup (11.9 grams of total fiber per serving) contains 11.1 grams of insoluble fiber.
All-Bran: 1/3 cup (8.6 grams of total fiber per serving) contains 7.2 grams of insoluble fiber.
Shredded Wheat: 1 cup (5.2 grams of total fiber per serving) contains 4.5 grams of insoluble fiber.
Raisin Bran: ¾ cup (5.3 grams of total fiber per serving) contains 4.4 grams of insoluble fiber.
40% Bran Flakes: 2/3 (4.3 grams of total fiber per serving) contains 3.9 grams of insoluble fiber.
Wheat flakes: ¾ cup (2.3 grams of total fiber per serving) contains 1.9 grams of insoluble fiber.
Oat bran, cooked: ¾ cup (4.0 grams of total fiber per serving) contains 1.8 grams of insoluble fiber.
Oat flakes: 1 cup (3.1 grams of total fiber per serving) contains 1.6 grams of insoluble fiber.
Oatmeal, dry: 1/3 cup (2.7 grams of total fiber per serving) contains 1.3 grams of insoluble fiber.
Cheerios: 1 ¼ cup (2.5 grams of total fiber per serving) contains 1.3 grams of insoluble fiber.
Puffed Wheat: 1 cup (1.0 grams of total fiber per serving) contains 0.5 grams of insoluble fiber.
Corn flakes: 1 cup (0.5 grams of total fiber per serving) contains 0.4 grams of insoluble fiber.
Rice Krispies: 1 cup (0.3 grams of total fiber per serving) contains 0.2 grams of insoluble fiber.

The insoluble fiber content in selected nuts and seeds:

Flaxseeds: 1 tbsp (3.3 grams of total fiber per serving) contains 2.2 grams of insoluble fiber.
Peanut butter, smooth: 1 tbsp (1.0 grams of total fiber per serving) contains 0.7 grams of insoluble fiber.
Almonds: 6 whole (0.6 grams of total fiber per serving) contains 0.5 grams of insoluble fiber.
Peanuts, roasted: 10 large (0.6 grams of total fiber per serving) contains 0.4 grams of insoluble fiber.
Sesame seeds: 1 tbsp (0.5 grams of total fiber per serving) contains 0.3 grams of insoluble fiber.
Sunflower seeds: 1 tbsp (0.5 grams of total fiber per serving) contains 0.3 grams of insoluble fiber.
Walnuts: 2 whole (0.3 grams of total fiber per serving) contains 0.2 grams of insoluble fiber (4).

The insoluble fiber content in selected supplements:

Psyllium husks, ground: 15 mL (1 Tbsp) (5 grams of total fiber per serving) contains 1,5 grams of insoluble fiber (5).

1 tbsp of Ecosh Fiber-Rich Detox Intestinal Cleanser contains 4,62 grams of psyllium seed husks and 0,8 grams of partially crushed flax seeds, so it may help to improve your bowel function in case your diet does not contain enough fibers.

11 Health Benefits Of A High-Fiber Diet

Fibers in summary:

Increase the meal volume and create a feeling of fullness.
Regulate intestinal function and water balance in your body.
Accelerate the passage of food in the intestines.
Keep intestines clean of toxins.
Absorb and neutralize radioactive substances.
Help to prevent constipation.
May prevent some types of cancers.
May prevent cardiovascular disease and type 2 diabetes.
Promote cholesterol excretion.
Slow down the absorption of glucose to prevent a too-high rise in blood sugar.
Help to maintain a normal weight.

Fibers And Weight Loss

Numerous studies have shown that fibers help to reduce the risk of becoming overweight and promote maintaining a healthy weight. High-fiber foods usually require longer chewing time - this gives the brain time to signal that the stomach is full and stop eating.

That is why fibers reduce the risk of overeating. Fibers absorb water, swell in the stomach, and quickly create a feeling of fullness. High-fiber foods are usually lower in calories than many other foods.

Fiber contains between 0 and 4 kcal of energy per gram. Carbohydrates and proteins contain 4 kcal of energy per gram and 9 kcal of fats.

Fibers And Cholesterol

Because of the high levels of lipids (triglycerides, cholesterol) in the blood vessels, the plaques (which consist of fat, waste substances, calcium, and fibrin (a clot-forming substance), can be formed and deposited on the inner artery. Even worse, this can later lead to the hardening of the arteries and they can become calcified. As a result, the elasticity of the blood vessels will reduce, and blood vessels will narrow, and become hard and brittle.

In more severe cases, plaque can grow to fill the entire lumen of the artery, and produce a blood clot. The calcifications in the coronary arteries and the thrombi attached to them cause myocardial infarction.

Fiber promotes cholesterol excretion. Water-soluble fibers bind acids and cholesterol in the intestines as well as expel them from your body.

Fibers And Diabetes

Diabetes (diabetes mellitus) is a metabolic disorder that can have various causes. It is characterized by long-term high blood sugar levels and disorders of carbohydrate, fat, and protein metabolism. Diabetes is caused by either a lack of insulin a reduction in the action of insulin, or both. People who suffer from diabetes have a double risk to have heart disease. Fibers help to regulate blood sugar by slowing the conversion of carbohydrates into glucose. Glucose is released slowly into the bloodstream in smaller amounts. Blood sugar and insulin levels are kept stable. Several studies show that diets high in fiber significantly reduce the risk of developing diabetes.

Suggested Daily Intake Of Fiber For Children And Adults

Increase the number of fibers you take in gradually. An adult should receive 21 to 38 g of fiber per day depending on their daily energy requirement (approximately 14 g of fiber per 1000 kcal). Women need 21-25 grams and men 30-38 grams of fiber a day. After 70 years of age, 21 grams of fiber are recommended for women and 30 grams for men. A daily fiber intake of 8-13 g per 1000 kcal is recommended for children over one year.

For children, the daily recommendation can be calculated using the formula "age + 7". Extreme intake of fiber is undesirable because of the risk that some of the minerals which your body needs cannot be absorbed.

NB! When eating high-fiber foods, you should drink plenty of liquid like water, juice, and fermented milk products.

Children 1-3 years need 19 grams of fiber per day.
Children 4-8 years need 25 grams of fiber per day.
Boys 9-13 years need 31 grams of fiber per day.
Girls 9-13 years need 26 grams of fiber per day.
Boys 14-19 years need 38 grams of fiber per day.
Girls 14-19 years need 26 grams of fiber per day.
Adult women need 21-25g of fiber per day.
Adult men need 30-38g of fiber per day.
Women over 70 years of age need 21 grams of fiber per day.
Men over 70 years of age need 30 grams of fiber per day (1, 6, 7).

NB! The information provided here is for informational purposes only, so do not consider it as health care or medical diagnosis and treatment. Do not consider this information as a guarantee of the results you want to achieve. In addition, this information is not intended to replace the advice of your physician or another healthcare professional.

Even more, you should not use it to diagnose or treat a health problem. Before changing or discontinuing your existing medication, treatment, or care, or taking any dietary supplements, be sure to consult with your healthcare professional or doctor before starting any diet or program, or if you suspect you may have a medical condition.

Written by Maria-Helena Loik

This article was first published on Ecosh.com

Pictures: Pexels.com, Pixabay.com, Shutterstock.com

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