Written by Kari Carvey, Nutritionist

  

Roughage, also called Dietary Fiber, is the edible, non-digestible component of carbohydrates found naturally in plants. Fiber is under rated and the majority of North Americans do not eat enough of it or know where to get it. 

Why is it important to eat more fiber? Because it helps us maintain optimal health by passing through the stomach and intestines unchanged, contributing to a properly functioning digestive track and bowels. It swells in the body and acts like a sponge to clean away toxins and bad cholesterol from the body.

Did you know fiber is found only in plant foods? And it’s abundant! However, not all fiber is the same. It is classified by how well it dissolves in water [solubility]. Foods containing soluble fibers are:

• many fruits and vegetables including apples, grapes, citrus fruits and carrots;
• oats and barley;
• and peas and beans, such as kidney beans, pinto beans, chickpeas, split peas, and lentils.

Insoluble fiber is the structural part of plants. It is this type of fiber that aids most in digestion and is found in many of the same foods that contain soluble fiber. Foods high in insoluble fibers are:

• wheat bran;
• whole grains, such as brown rice;
• products made with whole grains, such as whole-wheat bread;
• many fruits and vegetables;
• beans and peas;
• and seeds.
  

The health benefits of eating fiber are many. Several studies have found that diets low in cholesterol and saturated fat and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease. You also feel full with fewer calories so fiber can help in weight loss. Adults should aim to get at least 25 g of dietary fiber per day. Many high-fiber foods also often contain antioxidants, vitamins, and phytochemicals.

It is law that food labels contain the amount of fiber, in grams, per serving size and as a percentage of daily value. Utilize the label when interested in fiber content as well as what types of fiber are in the food you are buying. Your body will thank you for it!

 

Food and portion size	Grams of dietary fiber
All-bran cereal, 1⁄2 cup	9.7 g
Lentil soup, 1 cup	5.6 g
Raspberries, frozen, 1⁄2 cup	5.5 g
Oranges, 1	3.1 g
Peanuts, 1 ounce	2.6 g
Bread, whole-wheat, 1 slice	2 g
Bread, white, 1 slice	0.5 g