Dietary Fiber

Fruits, vegetables, beans and whole grains all contain a type of carbohydrate called dietary fiber. Although the body can't use fiber efficiently for fuel, it's an important part of a healthy eating plan and helps with a variety of health conditions.

• Heart disease: Fiber may help prevent heart disease by helping to reduce cholesterol.
• Weight management: Fiber slows digestion, helping us feel full longer. Foods that are higher in dietary fiber often are lower in calories as well.
• Diabetes: Because fiber slows digestion, it also may help with blood sugar control. This is particularly important with diabetes.
• Digestive issues: Fiber may help improve the frequency of bowel movements.

Most adults should aim for 14 grams of fiber for every 1,000 calories they consume. This is about 25 grams of fiber for women and 38 grams for men each day, although, exact needs can vary.

Make sure to include a variety of foods throughout the week to meet your dietary fiber needs. This can help you get other important nutrients in addition to fiber. Here are a few tips to help increase your fiber intake from foods:

• Include fruits or vegetables at each meal.
• Choose bread and pasta made with 100% whole grains.
• Consider adding whole grains such as amaranth, bulgur, millet, teff and quinoa when choosing grains.
• Toss beans into your next salad or soup.
• Add chopped veggies to sandwiches or noodle dishes such as pasta or stir-fry.
• Blend fruit into a smoothie or use it to top cereal, pancakes or desserts.

When increasing your fiber intake, it also is important to drink plenty of water to prevent discomfort. Increase your fiber intake gradually to give your body time to adjust.