Log in Register. Ages and Stages. Healthy Living. Safety and Prevention. Family Life. Health Issues. Tips and Tools. Our Mission. Find a Pediatrician. Text Size. Page Content. Foods Rich in Fiber Grains: wheat germ, wheat bran, whole-wheat bread and bread products, oat bran, rice bran, brown rice, barley. According to the FDA, foods that are considered high in fiber contain at least 20 percent of the recommended daily value DV of dietary fiber per serving.
Foods that have 5 percent or less are considered poor sources of dietary fiber. Beans, peas, and whole grains are high in fiber. Some fruits and vegetables are also relatively high in fiber. Common foods that are good sources of fiber include:. A healthful diet contains a mix of both soluble and insoluble fiber. Soluble fibers are more common in foods, such as beans, peas, oats, barley, apples and citrus fruits.
Good sources of insoluble fiber include beans, whole wheat or bran products, green beans, potatoes, cauliflowers, and nuts. While many fiber supplements exist, most do not contain the additional vitamins and minerals, including vitamin B and iron, found in fiber-rich foods. Supplements may also not be, as easily or fully absorbed by the body. It is helpful to keep some simple rules in mind when shopping or preparing meals.
Good tips for increasing fiber intake include:. A new study takes a fresh look at the relationship between dietary fiber, obesity, inflammation, and gut bacteria. Fibre is thought to decrease bowel cancer risk by increasing stool bulk, diluting possible carcinogens present in the diet and decreasing transit time through the colon.
Also, bacterial fermentation of fibre leads to the production of short-chain fatty acids, which are thought to have protective effects. One large-scale study also found that a higher fibre diet during adolescence and young adulthood may reduce women's breast cancer risk. Fibre is even more important for older people.
The digestive system slows down with age, so a high-fibre diet becomes even more important. A high-fibre diet may not prevent or cure constipation unless you drink enough water every day. Some very high-fibre breakfast cereals may have around 10g of fibre per serve. If this cereal is not accompanied by enough fluid, it may cause abdominal discomfort or constipation. Many adults do not consume enough fibre — on average, most Australians consume 20—25g of fibre daily.
Make sure you stick to the recommended intake and slowly introduce fibre into the diet to avoid any negative outcomes.
A sudden switch from a low-fibre diet to a high-fibre diet may lead to some abdominal pain and increased flatulence wind. Also, very high-fibre diets more than 40g daily are linked with decreased absorption of some important minerals such as iron, zinc and calcium. This occurs when fibre binds these minerals and forms insoluble salts, which are then excreted.
This could result in an increased risk of developing deficiencies of these minerals in susceptible people. Also, it is better to get fibre from food sources rather than from fibre supplements, as these can aggravate constipation, especially if you do not increase the amount of water you drink daily.
This page has been produced in consultation with and approved by:. The type of pain felt in the abdomen can vary greatly. Children may feel stomach pain for a range of reasons and may need treatment. The size of a standard drink can vary according to the type of alcohol. Around half of cases of anal fissures heal by themselves with proper self-care and avoidance of constipation. A common misconception is that anorexia nervosa only affects young women, but it affects males and females of all ages.
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Skip to main content. Healthy eating. In severe cases surgery may be necessary to remove part of the bowel. Foods high in fibre include wholegrain flour, bread, oats and muesli.
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