Types of High-Fiber Foods

• Fiber amounts in vegetables
  
  The first step in designing a high-fiber diet is learning which foods are high in fiber so that they can be included in your diet. The goal should be to include at least 25 to 30 grams of fiber daily in the diet. There are two kinds of high-fiber foods that should be included in a high-fiber diet:
  
  Soluble fiber is the kind of fiber that dissolves in water and assists in lowering cholesterol and glucose; it also helps to absorb sugars and keeping blood sugar levels low. Soluble fiber does this by forming a gel-like substance after it is dissolved in water. Citrus fruits, oats, oatmeal, apples, peas and beans are examples of soluble fiber foods.
  
  Insoluble fiber, which helps to alleviate constipation and regulate bowel movements by promoting better digestion, is found in foods such as whole grains, brans, nuts and many vegetables. Foods containing fiber should be processed as little as possible to maintain the "roughage" necessary to help to cleanse the colon.
  
  

High-Fiber Foods in the Daily Diet

• Nutritional Labels
  
  When increasing the dietary fiber in your diet, make sure to start slowly by introducing fiber foods gradually over a two-week period. Begin by including a wide variety of fresh fruits and vegetables in each meal and reducing the amount of meat and dairy products. Reading labels helps to give an idea of the amount of fiber that's contained in various foods. Food charts that can easily be displayed in the kitchen also will help to decide on which high-fiber foods to include in each meal.
  
  Use whole grains instead of highly processed cereals or flour in recipes. Fresh or stewed fruits contain more fiber than processed jams and jellies. Dried fruits, raw vegetables such as carrots and celery can be included in salads. Nut butters, especially cashew and almond and those that are "chunky-style" rather than "smooth-style," help add fiber to the daily diet. Whole-grain pasta and brown rice can be substituted in recipes for white pasta and rice, although cooking times may have to be adjusted.
  
  When transitioning to a high-fiber diet, it is important to drink at least eight full glasses of water daily to assist in digestion and moving waste out of the body.
  
  Experts also recommend drinking 64 fluid ounces of liquid a day, preferably water.