Excerpted from "A Year of Health Hints"
365 Practical Ways to Feel Better and Live Longer
Fiber is an indigestible carbohydrate. It helps people stay
healthy by preventing constipation, and in certain forms seems to
lower cholesterol levels and prevent cancer. Yet until recently,
fiber was processed out of most grain foods like bread and
cereal. In pursuit of good health, we've now welcomed back fiber.
The National Cancer Institute (NCI) recommends that everyone
take in 20 to 35 grams of fiber a day. Fruits, vegetables, beans,
and grains all contain dietary fiber. Dietary fiber consists of
two kinds of fiber: water soluble fiber (meaning it dissolves in
water) and water insoluble fiber (meaning it doesn’t).
The following foods are especially good sources of soluble
fiber, which may be helpful in lowering cholesterol.
Barley bran
Dried beans,
cooked
Legumes
Oat bran
The following foods are especially good sources of insoluble
fiber, which may protect against constipation and colon cancer.
Corn bran
Nuts
Vegetables
Wheat bran
Most fruits, vegetables, and grain products contain both
soluble and insoluble fiber, though, so eating a wide variety of
foods can help you get your fair share of both soluble and
insoluble fiber.
Note: Many people rely on breakfast cereals as their
main source of fiber. While eating a high-fiber cereal is a good
start, it's not the whole answer. Many high-fiber cereals supply
10 to 13 grams of fiber per 1/4- to 1/3-cup serving. That's a
respectable amount. But to get your fiber quota from high-fiber
breakfast cereal alone, you'd need to eat two or three times the
manufacturer's suggested serving. It's better to include some
fruit, vegetables, and beans in your menu later in the day to
balance out your fiber intake.