Dietary fiber has taken the headlines on various health journals as one of the most important nutrients needed in the human body. Different studies have shown that dietary fiber promotes better health by preventing the risk of developing certain diseases. Although there has been a few controversies surrounding the real definition of dietary fiber, nutritionists and medical experts agree that dietary fiber is a class of fiber that is found in plant sources that cannot be broken down by digestive enzymes in humans.

The US Food and Drug Administration adapt the analytical methods of the Association of Official Analytic Chemists in order to examine the nutritional claims of food products in terms of their dietary fiber content. Other organizations like the American Association of Cereal Chemists take a more specific approach to defining dietary fiber. They say that dietary fiber needs to have the ability to lower blood cholesterol and sugar level. The National Academy of Sciences Institute of Medicine, on the other hand, defines dietary fiber as a nutrient that contains lignin and non-digestible carbohydrates that are intrinsic and innate in plants. But regardless of how dietary fiber is defined, there is no question about its healthy benefits to the human body.

Below are six of super foods that are packed with dietary fiber:

1. Wholegrain Oatmeal

   Oats are rich sources of phosphorous, manganese, selenium, magnesium, vitamin B1 and dietary fiber. Oats are hulled before they are packed and distributed but this does not remove the germ and bran which holds most of the oat's nutrition and fiber content. A steaming hot bowl of oatmeal topped with freshly cut fruits is one of the best ways to start the morning. Different studies had found that wholegrain oatmeal contains a dietary fiber called beta-glucan that can reduce a person's cholesterol level. Eating at least 3 grams of beta-glucan or a bowl of oatmeal can lower blood cholesterol levels by 8 to 23 percent. This is very important since a minimal 2 percent drop in serum cholesterol can translate into a 2 percent lowered risk of developing cardiovascular disease.

   The beta-glucan content of wholegrain oats had also been found to enhance the immune system's response to infection. The dietary fiber type unique to oats does not only have the ability to help a certain immune system cell called neutrophil travel faster to the location of the infection but it also improves their ability to kill the bacteria causing the infection. The study was conducted by researchers from Brown University, Rhode Island. In addition to this, beta-glucan was also found to help patients with type-2 diabetes in better controlling their blood sugar levels. Patients who ate wholegrain oat were observed to have lower rises in their blood sugar levels than those who ate bread or white rice.

2. Fresh Fruits

   Fresh fruits are probably the best and most delectable sources of dietary fiber. It is important that you choose fruits that are fresh and not those preserved in cans since the latter will tend to have less fiber content than the fresh ones. Eating fresh fruits containing high amounts of fiber can promote normal bowel movements and help people suffering from constipation. Studies also show that dietary fiber in fruits can help reduce the risk of colorectal diseases, cardiovascular disease and diabetes.

   Choosing which fruits to eat is important. Fruits may be available canned or frozen but the processes that fruits undergo during freezing or canning can affect their dietary fiber content. In addition to the reduction in fiber content, these processes can also drastically reduce the nutritional value of fruits. Certain additives used in the preservation of fruits can also have harmful effects to the body. The sugar content of preserved fruits can also be higher than that of the fresh variety, depending on how the fruits are preserved.

   But this is not the same with drying. One cup of grapes, for example, can contain 1 gram of dietary fiber while the same serving of raisins can have more than 7 grams. Using dried fruits in addition to wholegrain muffins and salads can be good way of supplying the body with more dietary fiber. The fruits with the highest dietary fiber content are apples, oranges, pears, bananas and tangerines; one serving of these fruits may contain 3 to 4 grams of dietary fiber. A cup of raspberries can contain as much as 8 grams of fiber.

3. Gluten-Free Sprouted Wholegrain Bread

   Sprouted bread is a variety of bread made primarily from sprouted wholegrain flour. This means that the grains were allowed to germinate before they were processed to make flour. A popular variety of sprouted wholegrain flour is Essene bread. The bread is usually consumed slightly heated or uncooked.  This was actually introduced by Jewish religious groups. Sprouted wholegrain breads sold in the market today often contains other types of flour and some with gluten. Gluten-free sprouted wholegrain bread has become a popular alternative to the plain wholegrain breads due to its higher content of dietary fiber; the process of allowing the grains to germinate has been found to be an effective method of optimizing the flour's dietary fiber content.

4. Vegetables

   The dietary fiber content of vegetables has been found to improve a person's health and reduce his risk of developing certain disease. The American Diabetes Association and the National Cancer Institute recommends the regular consumption of dietary from vegetables in order to reduce the risk of developing certain cancers and cardiovascular disease. Drinking vegetable juice may deliver nutrients to the body but they can have less dietary fiber that what fresh and whole vegetables can offer. The vegetables with the highest content of dietary fiber are celery, artichoke, carrots, broccoli and other cruciferous vegetables, as well as eggplants.

5. Beans, Peas and Legumes

   Beans, peas and legumes are some of the richest sources of dietary fiber. A serving of soybeans can contain more than 3 grams of dietary fiber, Lima beans around 7 grams, lentils more than 1 gram and kidney beans over 5 grams of dietary fiber per serving. Dietary fiber from beans, peas and legumes also offer similar health benefits as other food sources.

6. Flax Seeds

   Flax seed is harvested from the bolls born by the flax plant and is a subject of different studies due to its potential health benefits. And amazingly, a serving of flax seeds equivalent to other food sources contains around 14 grams of dietary fiber which has also been found to lower the risk of diabetes and cardiovascular disease by reducing cholesterol and sugar levels in the blood. A study showing the benefits of flax seeds in preventing heart disease was published in the Archives of Medicine journal. The other health benefits of flax seeds include lowering the risk of certain forms of cancers, promoting bone health and preventing high blood pressure.

Sources
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ucsfhealth.org
mayoclinic.com
dietaryfiberfood.com
wisegeek.com