Final answer:
There are two types of dietary fiber: soluble and insoluble. Soluble fiber is found in oats, nuts, and legumes, while insoluble fiber is found in wheat bran and whole grains. Adults should consume a balanced ratio of these fibers for good health, and increasing fiber intake involves choosing whole foods and legumes, with five servings of fruits and vegetables per day.
Step-by-step explanation:
Types of Dietary Fiber
There are two primary types of fiber: soluble fiber and insoluble fiber. Soluble fiber can absorb water to form a gel-like substance in the digestive tract and may help lower blood glucose and cholesterol levels. Good sources of soluble fiber include oats, nuts, beans, lentils, and some fruits and vegetables. Insoluble fiber does not dissolve in water and helps to add bulk to the stool, aiding in bowel movement. Foods such as wheat bran, vegetables, and whole grains are rich in insoluble fiber.
Recommended Daily Fiber Intake
The Institute of Medicine provides guidelines for daily fiber intake, recommending that adults consume a balanced ratio of about 3 parts insoluble fiber to 1 part soluble fiber. By eating a variety of fiber-rich foods like whole grains, legumes, fruits, and vegetables, most individuals can achieve this balance and meet their fiber needs for good health.
Increasing Fiber Intake
To increase fiber intake in the North American diet, it's important to choose whole grains over refined grains, incorporate more legumes such as beans, and aim for at least five servings of fruits and vegetables each day. By checking food labels and using online fiber counters, individuals can monitor their total fiber consumption and adjust their diets to include more fiber-rich foods.