Fiber-rich food for good bowel movements! Dietary fibers are indigestible components in plant products, such as vegetables, fruit and legumes. Fiber-rich food is necessary for good bowel movements. Dietary fiber helps to prevent constipation and relieves the symptoms of diverticulosis and hemorrhoids and may reduce the risk of colon cancer. Soluble fiber plays a role in lowering high cholesterol by encapsulating cholesterol, making it more difficult to absorb into the blood. These fibers can also bind the cholesterol from food and bile present in the intestine. Soluble fiber substances are present in oat bran, legumes and psyllium husk or psyllium seed. Dietary fiber can also contribute to lasting weight loss. Dietary fiber gives you a feeling of satiety after eating. The Nutrition Center recommends eating about 30-40 grams of dietary fiber every day.

Fiber-rich food for good bowel movements

• Fiber-rich foods: dietary fiber

• Plant foods
• Sources of dietary fiber
• Animal products

• Top 50 High Fiber Foods
• Types of dietary fiber

• Fermentable and non-fermentable fibers
• Cholesterol
• Intestinal problems

• To fall off
• Too much fiber
• Fiber-rich meals

• Morning
• Afternoon
• Evening

Fiber-rich foods: dietary fiber

Plant foods

All plant-based foods and products contain dietary fiber. Fibers give plants strength and shape. They do not supply any nutrients to the body and they can (almost) not be digested in our intestines. A fiber-rich diet is important for good digestion and good intestinal function. Because they are hardly digested, the vast majority ends up in the large intestine and thus in the feces. They give more volume to the stool, which promotes intestinal motility and therefore smooth bowel movements.

Sources of dietary fiber

Dietary fiber contributes to the feeling of satiety after you have eaten and therefore plays an important role in maintaining a healthy weight. Important sources of dietary fiber are:

• vegetable

Vegetables / Source: Istock.com/warrengoldswain

• fruit
• potatoes
• bread
• breakfast cereals
• legumes
• nuts

Animal products

Animal products do not contain fiber. Whole grain products and brown rice are richer in dietary fiber than other types of bread and white rice. This is because when milling grain grains into flour or peeling rice, a large part of the dietary fiber is removed. Fibers may be naturally present in the product, but they may also be added later.

Top 50 High Fiber Foods

Below are 50 fiber-rich foods:

1. Lentils
2. Artichokes
3. Avocado
4. Chia seeds
5. Coconut flour
6. Pumpkin seeds
7. Zillossrice
8. Quinoa
9. Oat bran
10. Apples
11. Pears
12. Sweet potatoes
13. Carrots
14. Broccoli
15. Brussels sprouts
16. Peas
17. Beans
18. Almonds
19. Pistachios
20. Flax seed
21. Spinach
22. Kale
23. Beetroot
24. Strawberries
25. Raspberries
26. Blackberries
27. Apricots
28. Figs
29. Plums
30. Pomegranates
31. Oranges
32. Grapefruit
33. Papayas
34. Mangoes
35. Kiwis
36. Pineapple
37. Whole grain bread
38. Oatmeal
39. Barley
40. Bulgur
41. couscous
42. Farro (an Italian grain product)
43. Brown rice
44. Spells
45. Wheat bran
46. Almond flour
47. Walnuts
48. Hazelnuts
49. Cashew nuts
50. Pecans

 Citrus fruits / Source: Istock.com/SVETLANA KOLPAKOVA

Types of dietary fiber

Fermentable and non-fermentable fibers

A distinction is made between fermentable and non-fermentable fibers. The name says something about the extent to which they are or are not fermented by bacteria in the large intestine. Non-fermentable dietary fiber is also called insoluble fiber and fermentable dietary fiber is also called soluble fiber. This says something about the solubility in water. However, the classification into soluble or insoluble fibers is outdated, as both soluble and insoluble fibers can be fermentable. Yet soluble ones are often much more easily fermented. Most plants contain both types of fiber. Soluble fibers dissolve in water to form a sticky mass. Soluble fiber is found in lentils, legumes, oat bran, oat flour, psyllium, barley, as well as pectin-rich fruits such as pears, apples, strawberries and citrus fruits. Insoluble fiber does not dissolve and hardly changes shape in our intestines. They are mainly found in grain products.

Cholesterol

Soluble fiber has a beneficial effect on cholesterol levels, which reduces the risk of cardiovascular disease. After all, there is less chance of fatty plaque forming in the veins. Soluble fiber also appears to reduce the risk of diabetes mellitus by slowing glucose absorption.

Intestinal problems

Insoluble dietary fibers act like a sponge in our digestive tract and absorb a lot of fluid. They make the stool softer and give the stool volume. This makes bowel movements easier and reduces the risk of constipation. You must drink enough. Both soluble and insoluble fibers play a role in constipation. Because food remains are transported more quickly through the intestines, intestinal problems such as diverticulosis (bulges in the intestinal wall) and hemorrhoids are prevented. Wheat bran may also prevent colon cancer.Moving is healthy! / Source: Istock.com/monkeybusinessimages

To fall off

Fibers make you feel full, so they can be useful for losing weight or maintaining a healthy weight goal. The best way to use fiber to lose weight is in a healthy and balanced diet combined with more exercise. Don’t put yourself on a temporary strict diet with strange rules, but structurally improve your eating pattern in small steps. Eat differently, exercise more. That’s what matters. The Nutrition Center can help you with this (www.voedingscentrum.nl).

Too much fiber

You should also not eat more fiber at once. Do this gradually. A sudden increase in the amount of fiber can cause all kinds of unpleasant complaints, such as flatulence and bloating. Eating a large amount of fiber at once, especially in combination with too little drinking, can even lead to constipation and abdominal cramps.

Fiber-rich meals

Do you want to eat more fiber during breakfast, lunch and dinner? Below are some suggestions and tips:

Morning

• Oatmeal with fresh fruit, nuts and seeds
• Toasted whole wheat sandwich with avocado and egg
• Greek yogurt with berries and granola (a mixture of roasted grains with seeds and kernels)

Afternoon

• Roasted vegetables with quinoa (a pseudocereal) and lentils
• A salad with fresh vegetables, such as lettuce, tomatoes, cucumber and pepper, with chickpeas and feta cheese
• Whole wheat tortilla wrap with grilled chicken, avocado and (homemade) hummus

 Constipation / Source: Istock.com/herjua

Evening

• Roasted sweet potato with black beans and guacamole (an avocado dip from Mexico)
• Whole wheat pasta with vegetables and tomato sauce
• Stuffed peppers with quinoa, vegetables and (black) beans

Drink enough water during the day. A general guideline is to drink at least 1.5 to 2 liters of water per day. With an extra fiber- rich diet, it is better that you drink at least two liters of fluid. The fibers need moisture to swell. Eating extra fiber during the day without extra fluid is counterproductive and can even cause constipation. Eat healthy snacks in between, such as fruit, (unsalted) nuts and seeds, and (grilled or raw) vegetables. This increases your fiber intake throughout the day.

read more

• Healthy and varied diet with a busy lifestyle
• Unhealthy food and drinks: sugar, red meat and white rice
• Fiber: Health Benefits & Dietary Fiber Supplement
• Flatulence: causes, prevention and remedy flatulence
• Food for good bowel movements: fruit, vegetables and beans