High Fiber Foods

Guide Note

The U.S. Institute of Medicine encourages the daily consumption of high fiber foods to promote gastrointestinal and heart health. Foods may be high in soluble fiber, insoluble fiber or both. Major health agencies encourage eating a variety of fibers in one's daily diet.

Fast Facts

1. The Mayo Clinic recommends 20-35 grams of fiber per day
2. Americans average 12-18 grams of fiber per day
3. Oatmeal is high in soluble fiber
4. Replacing white bread with whole wheat bread and sugary cereals with bran cereals can help increase fiber intake
5. Raspberries and blackberries are some of the most fibrous fruits

Insoluble fiber remains fairly intact through the bloodstream, and as its consistency does not change, it passes quickly through the colon, and acts to prevent constipation. Insoluble fiber also helps prevent against colon cancer by clearing the large intestine of unnecessary toxins. Insoluble fiber is found in high quantities in leafy green vegetables, whole grain and wheat products, and the skins of fruits such as apples and pears.

Soluble fiber turns into a gel-like substance when mixed with water inside the human body. The soluble fiber thus moves slower through the body and binds with fatty acids in the stomach. This slows the absorption of sugars, helping lower cholesterol and promoting general heart health. Soluble fiber can be found in high quantities in beans, nuts, oats, carrots and oranges.