What are High Fiber Foods?

Dietary fiber is the part of plants that cannot be digested. There are two kinds of dietary fiber, insoluble fiber and soluble fiber. Most high-fiber foods contain both soluble and insoluble fiber, but in different proportions.

Insoluble Fiber

Insoluble fiber increases fecal bulk and rapidly moves it through the colon, creating soft, bulky stools and preventing constipation. The richest source of this fiber is found in wheat bran, whole grains and vegetables.

Soluble Fiber

Soluble fiber takes up space in the stomach, gives a feeling of fullness and leads to decreased food intake. This kind of fiber may help lower blood cholesterol. Food sources rich in soluble fiber include oats, legumes, apples and citrus fruit.

Both soluble and insoluble fiber are important because they have different health benefits.

High-Fiber Food Substitutes

High-fiber food substitutes such as MetamucilTM, FiberConTM and PiberallTM contain two to four grams of fiber per dose. (Check the label on the package for actual amounts.) Some people find they achieve desirable results with the use of these supplements. It should be noted, however, that high-fiber food substitutes lack the nutritional value and other qualities present in real foods.

See also:

• How to Get the Most from High Fiber Foods
• Fiber Content of Foods Guide

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Contributors:

Habib Bhutta, M.D.
Preventive Care Enterprises
20+ years experience

Paul Armstrong, M.D.
Internal Medicine

Michael Peskin, M.D.
Gastroenterology

Barrington A. Murry, M.D.
Ob.Gyn.

Anne Melly, M.S., R.D., L.D.
Clinical Nutrition