High Fiber Diets

Fiber is an important nutrient for heart health. Fiber comes from part of plants that are indigestible by humans but carry multiple benefits to health.

Benefits of Fiber
Fiber can help lower cholesterol, control blood sugar, help digestion, and help control your weight. Add fiber-rich foods to your diet each day for a healthy heart.

Eating more soluble fiber can improve your blood cholesterol level. You can find soluble fiber in oats and oat bran, psyllium, beans, and fruits. Insoluble fiber is another type of fiber from plants. Eating more insoluble fiber can help with digestion and weight management. You can find insoluble fiber in vegetables and whole grains.

Fiber in Foods
Read food labels to learn about how much fiber is in the foods you eat. When making choices between foods such as breakfast cereal, choose the one with more fiber. Whole grains have more fiber than processed grains found in white flour, white bread, and most crackers and pretzels. You can spot higher fiber foods by looking for the words ‘whole grain' or ‘whole wheat' on labels.

Getting Fiber in Your Diet
Most people do not eat the recommended amount of fiber each day. Foods you can eat to boost you fiber intake include:

• Whole wheat or whole grain bread
• Whole grain crackers
• Fruits
• Vegetables
• Beans
• Nuts and seeds
• Oatmeal

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