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Fiber AHA Recommendation The American Heart Association recommends eating a variety of food fiber sources. Fiber is important for the health of the digestive system and for lowering cholesterol. Foods containing fiber often are good sources of other essential nutrients. Depending on how they're prepared, these foods can also be low in trans fat, saturated fat and cholesterol. Fruits, vegetables, whole-grain, high-fiber foods, beans and legumes are good sources of both soluble and insoluble dietary fiber. The AHA recommends that at least half of grain intake come from whole-grain foods. Dietary fiber intake among adults in the United States averages about 15 grams. The Institute of Medicine recommends consuming 14 grams of fiber for every 1,000 calories you need. What is dietary fiber? Dietary fiber is the term for several materials that make up the parts of plants your body can't digest. Fiber is classified as soluble or insoluble. When eaten regularly as part of a diet low in saturated fat, trans fat and cholesterol, soluble fiber has been associated with increased diet quality and decreased risk of cardiovascular disease. Soluble or viscous fibers modestly reduce LDL cholesterol beyond levels achieved by a diet low in saturated and trans fatty acids and cholesterol alone. Oats have the highest proportion of soluble fiber of any grain. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. Insoluble fiber has been associated with decreased cardiovascular risk and slower progression of cardiovascular disease in high-risk individuals. Dietary fiber may promote satiety by slowing gastric emptying, leading to an overall decrease in calorie intake. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin. Many commercial oat bran and wheat bran products (muffins, chips, waffles) contain very little bran. They also may be high in sodium, total fat and saturated fat. Read labels carefully. Related AHA publications/Web content:
Related AHA scientific statements: See also: Carbohydrates and Sugars Cholesterol, Fiber and Oat Bran Fiber and Children's Diets Vegetables and Fruits Vegetarian Diets |
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