Fiber is the part of food that is resistant to digestion or absorption. Fiber has been found to help prevent constipation by providing bulk in the diet. Fiber also may be helpful in preventing colon cancer.
There are different types of fiber, and they are found in a variety of foods. Good sources of fiber are:
- Vegetables and fruits, especially those with skin and seeds
- Whole grains and whole grain breads
- Dried beans and peas
- Nuts and seeds
Add fiber to your diet slowly to prevent feeling bloated or gassy, and be sure to drink extra fluids to prevent constipation.
To increase the amount of fiber in your diet, choose the following foods:
- A variety of fruits, such as apples, bananas, grapefruit, oranges, peaches, pineapple, prunes or raisins
- A variety of vegetables, such as broccoli, cauliflower, Brussels sprouts, cabbage, potatoes, celery, green beans, yams, squash and greens
- Unfiltered fruit juice
- Whole wheat bread that lists a whole grain first in the ingredient list
- Whole grain breakfast cereals, such as oatmeal, shredded wheat, Grape-Nuts, raisin bran, granola, Wheaties and Total
- Brown rice
- Dried beans and split peas
- Nuts, seeds and popcorn