Fiber is contained in the outer layers of whole grains, fruits, vegetables, legumes, seeds... These layers also contain vitamins and minerals.

Which foods contain fiber?

Soluble fiber is found in dried beans, peas, oats, barley and many fruits and vegetables such as apples, oranges, carrots...
Psyllium seeds husk are also rich in soluble fiber.

Insoluble fiber is found in whole wheat products, wheat and corn bran, and many vegetables such as cauliflower, green beans, potatoes... including the skin of the fruit.

Bran is the outter layers ot the grain. It supplies large amounts of B vitamines and dietary fiber.
Bran is not alike in different grains. Wheat bran has a higher concentration of fiber than most other bran. Its bran is mainly insoluble.
Oat bran contains mainly soluble fiber.

Psyllium is high in soluble fiber. It is a grain used in some bulk-forming natural laxatives and used in some breakfast cereals.
Its source is a plantago, a plant that grows mainly in India.
Some people may be allergic to it.

What you could do to increase your fiber intake?

• Eat a variety of food
• Breakfast is a good time for fiber-rich foods
• Choose fresh fruit or vegetables rather than juice
• Eat the skin and membranes of cleaned fruits and vegetables (once again, it is best to eat organic products if you eat the outside layers otherwise you would also eat a lot of pesticides)
• Sprinkle your salads with wheat bran or germ
• Replace white bread with whole-grain breads and cereals
• Eat brown rice instead of white rice
• Eat cooked beans two or three times a week
• Eat 5 servings of fruits and vegetables daily

N.B.

1. Do not rely on fiber supplements which may be unbalanced. It is better to get fiber from foods rather than fiber supplements as foods are more nutritious. Instead eat more fruits, vegetables, whole grains, cereals… They provide also vitamins and minerals.
2. As the old saying goes "there can always be too much of a good think" and fiber is not an exception.
   You should eat 30 g of fiber daily but do not try to eat more. To much fiber could lead to interaction with other process of the digestion that could be dangerous.
3. If you have not been eaten enough fiber it is wise to increase your intake slowly.
   A large increase in fiber over a short period of time may result in bloating, diarrhea, gas and general discomfort.
   It's important to drink more fluids when you increase the amount of fiber you eat otherwise you may irritate your digestive track.

Realized by Laurence LIVERNAIS-SAETTEL, dietetian
© Copyright L. Livernais-Saettel 2000
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