There are two types of fiber -- soluble fiber and insoluble fiber. While insoluble fiber has not been shown to lower cholesterol, soluble fiber has the ability to especially lower your LDL, or “bad” cholesterol. In fact, The National Cholesterol Education Program recommends that you should consume between 10 to 25 grams of soluble fiber each day.
If you are not getting enough fiber each day, there are many easy ways to add it to your diet. Here are just a few diet tips for adding fiber to your healthy diet:
- Make sure that you are including plenty of fruits and vegetables in your diet. Both can be eaten alone or added to your favorite dishes. These contain both soluble and insoluble fiber, which can help to slightly lower your cholesterol, improve your digestive health, and add plenty of nutrients to your diet.
- Don’t be tempted to eat chips and cookies during a snack break. Instead, snack on veggies or nuts, which are high-fiber foods.
- Replace white bread with wheat bread. Making this simple switch can lower the amount of sugar you consume in a meal and increase your fiber intake.
- Leave the peels on your favorite fruits and vegetables. While you may be tempted to cut away the peel, the peel itself contains a lot of fiber, too.
- Finding yourself grasping for that doughnut in the morning? Instead, why don’t you make a bowl of oatmeal, add fruit to your cereal, or reach for a bran muffin instead. All of these foods can add a little bit of fiber to your diet.
Source:
Rolfes SR, Whitney E. Understanding Nutrition, 3rd ed 2005.
