Fiber is a substance found in a variety of plants and food. It is considered bulk or roughage because the body does not break down and digest fiber as it does other nutrients, according to MayoClinic.com. Natural foods that are high in fiber have been shown to be beneficial to health by reducing the risk of certain illnesses and supporting a healthy digestive system.
Significance
High-fiber foods are an important part of a healthy and nutritious diet. The MedlinePlus website reports that foods rich in dietary fiber provide bulk to a diet. Fiber passes through the digestive tract, aiding digestion and promoting fullness and regular bowel movements.
Benefits
Soluble and insoluble are the two forms of dietary fiber found in foods. MedlinePlus reports that soluble fiber aids digestion and may reduce the risk of certain diseases. Insoluble fiber adds bulk to stool and can promote regularity and ease constipation. Fiber has been shown to lower the risk of developing hemorrhoids and may also prevent diseases affecting the colon, reports MayoClinic.com. Individuals who consume foods rich in fiber may also benefit by supporting heart health. Soluble fiber lowers LDL cholesterol levels that lead to cardiovascular disease. Soluble fiber consumption has also been associated with healthy blood sugar levels and reduced risk of diabetes.
Sources
Dietary fiber can be found in a variety of natural foods. Whole grains, legumes, fruits and vegetables are all excellent sources of both soluble and insoluble fiber, reports MedlinePlus. Raspberries, apples, raisins and pears are some good examples of high-fiber fruits. Vegetable sources of fiber include broccoli, artichokes and turnip greens. Oatmeal, barley, almonds and dried beans are also effective natural high-fiber sources.
Recommendation
Dietary fiber recommendations vary depending on your age and sex. Seek a registered dietitian for the appropriate amount of fiber required for your specific lifestyle and energy needs. FamilyDoctor.org suggests men consume 30 to 38 g of dietary fiber daily. Women should consume at least 21 to 25 g of dietary fiber daily from fiber-rich foods.
Warning
Excess consumption of dietary fiber can lead to digestive complications like stomach gas, bloating and abdominal cramping, reports the University of Maryland Medical Center. The absorption of essential minerals such as calcium, magnesium, zinc and iron may also be inhibited due to consumption of high amounts of fiber in a short period of time. The best way to prevent or reduce symptoms of excess fiber consumption is by slowly introducing fiber into your diet and by avoiding large amounts in one meal.
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