Fiber Sources for Optimal Health

Health professionals agree that we should eat at a high fiber diet. (Optimally 20-35 grams per day.) The most beneficial fiber sources appear to come from whole-grain breakfast cereals like oatmeal and oat bran. Sources of soluble fiber include flax, beans, apples, peas, oatmeal, oat bran, berries, apples, and some nuts (almonds and Brazil nuts) and seeds. Pectin is one type of soluble fiber.

Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran, vegetables, nuts, and seeds are examples of sources of insoluble fiber. Insoluble fiber does not break down easily in the body and provides bulk in the colon. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements. Cellulose, the main constituent of plant cell walls, is the principle type of insoluble dietary fiber. It is important that you include a variety of different fiber into your daily diet.