One of the most important nutritional elements of a healthy diet is fiber, but many Americans don't get enough of it on a daily basis. Fiber is essential for helping your digestive system function properly and can also help make you feel fuller for longer, which makes it a valuable nutrient for people who are trying to lose or maintain weight. For the most health benefits, choose foods that contain both soluble and insoluble types of fiber.
Function
Fiber is also known as roughage because it's a part of food that your body can't digest, but it actually serves as an aid to your digestive system. According to the Mayo Clinic, fiber adds bulk to your stool so that your body can pass its waste products more easily and regularly, and it can often help prevent or treat constipation.
Benefits
In addition to helping the digestive system function properly, eating fiber-rich foods can improve your overall health. According to the Montana Office of Public Instruction, fiber can help lower cholesterol and reduce your risk of heart disease and stroke. The Mayo Clinic notes that fiber also helps regulate blood sugar levels, may reduce the risk of colorectal cancer and can aid in weight loss.
Types
There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water and turns into a gel material that lowers blood cholesterol and sugar levels. Insoluble fiber primarily helps digestion by aiding the movement of waste materials through the body and adding bulk to them.
Examples
You can find products with the most fiber in the grain, fruit and vegetable groups in the Food Pyramid. The U.S. Department of Agriculture recommends eating whole grains to add fiber to your diet, with examples including oatmeal, bulgur, brown rice and products made with whole wheat flour. The American Heart Association recommends beans, peas, oranges, bananas, strawberries and apples. According to the Mayo Clinic, some foods with the highest amount of fiber per serving include raspberries, pears, barley, whole wheat pasta, split peas, lentils and artichokes.
Requirements
According to the Mayo Clinic, men and women who are age 50 or younger should get 38 and 25g of fiber, respectively. For adults who are age 51 or older, men should aim for 30g of fiber daily, and women should try to get 21g. Teenagers generally need about as much fiber as young adults, but children may need smaller amounts. If you're in doubt about how much fiber you or a family member should get, talk it over with a physician.
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