Gritty fiber supplements to increase regularity may come to mind when you think about increasing fiber. However, many foods such as whole grains, fruit, vegetables and legumes contain fiber, according to the Mayo Clinic. Fiber offers many benefits and is necessary to a balanced, healthy diet. Foods with dietary fiber fit into any meal or snack. Daily fiber recommendations for women are 25 g a day until age 51 and 21 g a day from 51 and older. Men under 51 should consume 38 g and 30 g at 51 and older.
Decreased Risk of Health Conditions
Fiber contributes to your overall health and may decrease your chances of serious health conditions. The National Fiber Council says that fiber may help you avoid heart attacks, stroke, high blood pressure and some cancers. Fiber also holds the potential to improve existing health conditions, particularly diabetes. According to the Mayo Clinic, soluble fiber slows sugar absorption in the body, benefiting blood sugar levels. Oats, beans, citrus fruits, barley and carrots contain soluble fiber. Insoluble fiber may decrease your risk of type 2 diabetes. Insoluble fiber is found in nuts, wheat bran and whole wheat flour.
Lower Cholesterol
People with high cholesterol stand to benefit from lower cholesterol levels by including soluble fiber in the diet. The Mayo Clinic recommends the fiber in beans, oat bran, flaxseed and oats, which can lower the LDL, or "bad" cholesterol. Soluble fiber may offer additional heart benefits by decreasing blood pressure and inflammation.
Intestinal Health
Fiber is most often associated with regularity in bowel movements. The Mayo Clinic says that fiber in your diet adds bulk to your bowel movements, making them easier to pass. The fiber may also soften your stool. These factors may help if you experience constipation or loose stools. Other potential intestinal and digestive benefits include irritable bowel syndrome relief, fewer hemorrhoids and a lower chance for colon problems.
Weight Management
The National Fiber Council mentions that fiber leaves you feeling full faster, meaning you may not eat as much. The full feeling may last longer than other types of food. Foods with high fiber content often have fewer calories as the same amount of lower fiber food. A diet including healthier, fiber-filled foods typically means you'll consume fewer foods with less health value, such as fatty or high-calorie junk food.
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