Staying Fit
You’ve no doubt come across stories in newspapers or magazines advising you to eat more fiber. A quick glance at these articles, and you’ve probably gotten some vague sense that foods rich in fiber are good for your health.
In fact, the benefits of a high-fiber diet are so significant, it’s worth getting a little more familiar with this essential nutrient. So, below, in a nutshell (and many nuts, by the way, are a good source of fiber!), is what you need to know.
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A high-fiber diet helps keep the digestive system running smoothly
Some foods – like oats, beans, peas, citrus fruits, apples, and barley – contain fiber classified as soluble, which means it dissolves in water. Other foods – including whole grains like quinoa and whole-grain cereal, green beans, cauliflower, and leafy greens – contain mostly insoluble fiber. Insoluble fiber doesn't dissolve in water. This type of fiber adds bulk to foods which helps it move through your digestive system. At the start, that means it helps you feel full (hello, hunger pangs!). And later, it helps keep you regular and comfortable (phew!). 1, 2
Both types of fiber should be staples in your daily diet. Insoluble fiber is good for your internal plumbing, helping food move through your digestive system and promoting healthy bowel movements. Fiber is a vital nutrient at any age, but it’s especially critical as we get older, since our digestive systems can get a bit sluggish. According to the 2020-2025 Dietary Guidelines for Americans, the recommended daily fiber intake is 14 grams per 1,000 calories of food. The Daily Value (DV) of fiber for food labeling is 28 grams. This is based on a 2,000-calorie diet. Your specific Daily Value may be higher or lower depending on your calorie needs.
