Chapter 3: Maintaining Healthy Eating for Life 51
Fiber facts
Fiber is found in plant-derived foods such as whole grains, vegetables, fruits,
nuts and seeds, and legumes (beans) and cannot be broken down by the body.
As a result, these fibers pass through the body and carry other things off with
them. Fiber helps to protect against heart disease, diabetes, and contributes to
gastrointestinal (GI) health by preventing constipation and helping to prevent
diseases of the GI tract like diverticular disease and colon cancer.Many people don’t get the 25 to 30 grams of fiber a day recommended by the
American Cancer Society. Getting enough fiber is even more difficult after
weight loss surgery because you’re eating much smaller amounts of higher-
fiber foods. You can find the fiber content (in grams per serving) of a food by
looking under Total Carbohydrate on the nutrition label.Keeping things moving
Fiber is sorted into two categories: soluble and insoluble. Soluble fiber forms
a gel in water and help to protect against heart disease by binding cholesterol
and moving it through the body. These fibers also help lower glucose levels.Soluble fibers are found in the following foods:✓ Whole grains like oatmeal and barley
✓ Oat bran
✓ Beans and peas
✓ Citrus fruits and apples
✓ Nuts
Insoluble fiber does not form a gel in water. They promote bowel movements
and prevent constipation, which can lead to diverticular disease and
hemorrhoids. Insoluble fibers are found in the following foods:✓ Whole grains
✓ Vegetables
✓ Fruit skins
✓ Wheat and corn bran
✓ Seeds and nuts