High Fiber Foods And Managing Diabetes

What Is Dietary Fiber?
Dietary fiber is an important part of our diet. It adds bulk to keep other foods moving through the digestive system, and it holds water, which in turn softens the stool for easy elimination. Dietary fiber describes the part of the plant that can't be digested. It can be divided into two types, which are essential to proper bowel function:

1. Soluble fiber forms a gel-like material in water. It helps restore regularity and lowers cholesterol. Good sources include oats, beans, peas, many types of fruit, and psyllium.

2. Insoluble fiber does not dissolve in water and moves through your digestive system quickly and largely intact. It helps keep you regular by bulking up the stool. Good sources include wheat bran, whole-grain cereals and breads, and many vegetables. The secret to getting enough fiber is to eat a well-balanced diet that includes a variety of high-fiber foods.

Some ways to easily get started:

* Substitute high-fiber foods (whole-grain bread, brown rice, fruits, and vegetables) for low-fiber foods (white bread, white rice, candy, and chips).

* Try to eat more raw vegetables and fresh fruit, including the skins, when appropriate. Peeling vegetables can reduce their fiber, and skins are a good source of fiber.

* Eat high-fiber foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, whole grains, and beans in your diet as well.

* Be sure to increase your fiber intake gradually to give your body time to adjust, and drink plenty of fluids.

Learn more interactively: The Fiber in Carbohydrates.

The following foods contain 5g of fiber or more per serving: