Released March 26, 2009
STILLWATER, Okla. – There are many things that go into creating a healthy diet. Fruits, vegetables and lean meats are good choices.
One thing to keep in mind is consuming enough fiber, said Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist.
“Fibers are carbohydrates the body can’t digest and absorb because it doesn’t have the enzymes needed to break them down,” Hermann said. “The two types of fibers are soluble and insoluble, both of which are important for good health.”
Insoluble fibers are found in fruits, vegetables, whole grain breads and cereals, wheat bran and corn bran. These fibers help the intestines function properly. Soluble fibers are found in oats, barley, legumes and some fruits. These fibers slow down how quickly food leaves the stomach. They also can slow down how fast some nutrients are absorbed. Soluble fibers can help lower blood glucose and cholesterol.
“Dietary fibers are helpful for many health issues such as diverticular disease, colon cancer, heart disease and diabetes,” she said. “As an added bonus, foods high in fiber are low in fat and offer other compounds such as vitamins, minerals and phytochemicals.”
For optimum health, 14 grams of fiber per thousand calories are recommended. Therefore, a typical 2,000 calorie diet should contain about 28 grams of fiber per day. When it comes to fiber, more is not always better. The key to a healthy diet is to eat a variety of nutrients, including fiber.
Although fiber pills are available, Hermann said a person’s best bet is to get fiber through foods. Try to include a variety of whole grains, fruits, vegetables, legumes, nuts and seeds. Eating fresh fruits and vegetables, leaving the peels on and cooking them less can increase the fiber content.
“Keep in mind that fiber absorbs water, so it’s important to drink plenty of fluids,” Hermann said. “Also, for those who are increasing their fiber intake should do so slowly. Increasing consumption too quickly can cause unpleasant side effects.”
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Contact: Trisha Gedon, 405-744-3625, trisha.gedon@okstate.edu