High Fiber Diet

Definition  

Dietary fiber refers to plant-based carbohydrates that are not digested in the small intestine and reach the colon largely intact. It is categorized into two types: 

• Soluble fiber: Dissolves in water, forms a gel (e.g., oats, legumes, fruits) 

• Insoluble fiber: Adds bulk to stool and promotes regularity (e.g., whole grains, vegetables) 

Common Sources 

• Fruits: Apples, pears, berries, bananas 

• Vegetables: Carrots, broccoli, Brussels sprouts 

• Legumes: Beans, lentils, chickpeas 

• Whole grains: Brown rice, oats, quinoa, whole wheat bread 

• Nuts & seeds: Almonds, flaxseeds, chia seeds 

Health Benefits 

• Promotes regular bowel movements and prevents constipation 

• Helps regulate blood sugar and lowers risk of type 2 diabetes 

• Reduces LDL (“bad”) cholesterol and supports heart health 

• Aids in weight management by increasing satiety 

• Supports a healthy gut microbiome by feeding beneficial bacteria 

• May reduce the risk of colorectal cancer 

Recommended Amounts  

According to the Institute of Medicine and NIH: 

• Men under 50: 38 grams/day 

• Women under 50: 25 grams/day 

• Men over 50: 30 grams/day 

• Women over 50: 21 grams/day  Most Americans consume only 15–17 grams/day, well below recommended levels. 

Deficiency & Consequences  

Inadequate fiber intake is linked to: 

• Constipation and irregular bowel movements 

• Higher risk of cardiovascular disease, obesity, and type 2 diabetes 

• Poor blood sugar and cholesterol regulation 

• Reduced gut microbiome diversity