Fiber is the part of a plant that bodies can’t digest. There are two types, soluble and insoluble, and both are found in plant-based foods, although in varying amounts:
Insoluble fiber acts like the body’s broom: It traps water to help move things along and keep us regular. Insoluble fiber is also a good natural laxative because it adds bulk to stools and helps soften them. Soluble fiber is more like a sponge and helps to soak up LDL (or bad) cholesterol. Foods that are high in fiber are also key to maintaining a healthy weight.
Fiber may help to lower the calories in certain foods and certain fibers can also help to slow down how quickly food is digested so you can feel fuller, longer. The easiest way to boost the amount of fiber you’re getting is to swap half of the refined grains you’re currently eating with fiber-rich whole grains, like high-fiber breakfast cereals and whole wheat bread, which are the among biggest contributors of fiber to our diets, followed by vegetables, legumes, and fruits. (Make this change gradually over the course of a few weeks to minimize any bloating or cramping that you might experience with the switch.) Foods with 5 grams of fiber or more per serving are considered excellent sources, while those with 3 grams per serving are considered good sources. Another small change: eat at least 2 cups of fruit and 2½ cups of vegetables daily. That may sound like a lot, but if you divvy that up among each of your three meals, plus snacks, it seems more doable. And if the produce you’re choosing has an edible skin, such as potatoes or apples, eat that, too—the skin is where most of the fiber lies (just be sure to opt for organic produce when eating the skin). Finally, experiment to find legumes that you like, then try adding small amounts to your favorite soup, salad, pasta, or stir-fry. More from Prevention: Surprising Ways To Use Fruit And Veggie Peels
