High Fiber Diet

What is Dietary Fiber?

All fiber comes from plants, bushes, vines or trees.  Of course, the ones that we eat provide us with fruits, vegetables and grains.  There are many different types of fiber but the three that are most important to the health of the body are:

Insoluble Fiber

This fiber does not dissolve in water, nor is it fermented by the bacteria residing in the colon.  Rather, it retains water and in so doing, helps to promote a larger, bulkier and more regular bowel activity.  This, in turn, may be important in preventing disorder such as diverticulosis and hemorrhoids, and in sweeping out certain toxins and cancer causing carcinogens.  Sources of insoluble fiber are:

• whole grain wheat and other whole grains
• corn bran, including popcorn, unflavored and unsweetened
• nuts and seeds
• potatoes and the skins from most fruits from trees such as apples, bananas and avocados
• many green vegetables such as green beans, zucchini, celery and cauliflower
• some fruit plants such as tomatoes and kiwi

Soluble Fiber

    These fibers are fermented or used by the colon bacteria as a food source or nourishment.  When these good bacteria grow and thrive, many health benefits occur in both the colon and the body.  Soluble fiber is present in some degree in most edible plant foods, but the ones with the most soluble fiber include:

• legumes such as peas and most beans, including soybeans
• oats, rye and barley
• many fruits such as berries, plums, apples bananas and pears
• certain vegetables such as broccoli and carrots
• most root vegetables
• psyllium husk supplement products

Prebiotic Soluble Fiber

    These are relatively newly discovered soluble plant fibers.  The technical name for this fiber is inulin or fructan.  When these soluble fibers are fermented by the good colon bacteria, some further significant health benefits have been shown to occur by research in many medical centers. These soluble prebiotic fibers occur in significant amounts in:

• asparagus
• yams
• onions
• garlic
• bananas
• leeks
• agave
• chicory and other root vegetables such as Jerusalem artichokes
• wheat, rye and barley (smaller amounts)