What Do You Know About Dietary Fiber?

Soluble fiber forms a gel when mixed with a liquid. Sources of soluble fiber include oatmeal, oat bran, barley, nuts and seeds, legumes, and fruits such as apples, pears, strawberries, and blueberries.

Insoluble fiber does not dissolve in water. Sources of insoluble fiber include whole grains such as barley, couscous, whole wheat breads, brown rice, and bulgur; whole-grain breakfast cereals; and wheat bran, seeds, carrots, cucumber, zucchini, celery, and tomatoes.

The average adult American diet contains only 12 to 17 grams of dietary fiber. The USDA's Dietary Guidelines for Americans recommends that adults get 14 grams of fiber for every 1,000 calories consumed. It's also recommended to eat 6 ounces of grains each day, based on a 2,000-calorie diet. Half of this amount should be whole grains.

When buying cereals, keep in mind that granola cereals may be higher in added sugars, total fat, or saturated fat than other kinds of cereals.

Other ideas include replacing white rice, bread, and pasta with whole-grain versions, and cooking meals that feature whole grains and legumes.

In a Harvard study of 40,000 people assigned male at birth, researchers found that the risk for heart disease was lowered by 40% in those who consumed a high-fiber diet, compared with those who ate little fiber.

Besides making sure you get adequate amounts of fiber in your diet, increasing liquids in your diet and regular exercise help prevent constipation.