Dietary fiber is an indigestible constituent of many plant foods. Best known for its impact on digestion, fiber is associated with a number of other health benefits. While it may be the foundation for bathroom humor, the importance of this noble nutrient is no joking matter. A growing body of research gives us convincing reasons to fill up on fiber.
Facts On Fiber
Fiber, also known as roughage, is key to gastric motility and regular bowel movements, according to MayoClinic.com. Unlike fat, protein and other carbohydrates, fiber passes through the gastrointestinal tract relatively intact. Dietary fiber can be described as a sponge and is categorized based on its ability to dissolve in water. Soluble fiber, found in oats, apples and psyllium, forms a gel-like material that soaks up cholesterol and stabilizes blood sugar levels. Insoluble fiber, present in wheat, nuts and vegetables, acts as scrubber to cleanse the intestinal lining, add bulk to stools and promote regularity.
Recommendations
Despite fiber's health benefits, most Americans consume only half of the Institute of Medicine's daily recommendation of 25g to 38g, reports dietitian Lesli Bonci, author of Fiberpedia. Opting for whole grains, fruits, vegetables, nuts and legumes while limiting refined, processed foods will help to achieve your fiber goals. The Harvard School of Public Health notes you should increase fiber consumption gradually and remember to drink plenty of water. This will allow your body to adapt to the change and prevent unpleasant gastric side effects.
Heart Health
By lowering bad cholesterol and unclogging arteries, fiber helps ward off heart disease---the leading killer of American adults. High-fiber diets abundant in cereal grains appear to be most effective, suggests the Harvard School of Public Health. The incidence of metabolic syndrome---a dangerous condition linked to cardiovascular disease and diabetes---also shows a decline with this eating pattern.
Diabetes
Here's some sweet news: Fiber may prevent and manage Type 2 diabetes. Glucose levels are kept in check when fiber slows the absorption of sugar, states Bonci. The vitamins and minerals present in a high-fiber diet combined with fiber's impact on insulin and body weight are thought to be responsible for the benefits seen among diabetics.
Digestive Issues
The digestive tract is highly sensitive to fiber, making the nutrient a potent therapeutic agent for hemorrhoids, irritable bowel syndrome, diverticulitis and constipation. According to MayoClinic.com, research is under way as to whether or not fiber, in addition to whole grains, protects against colorectal cancer---the second leading cause of cancer death in the United States.
Weight Control
Fill up without filling out. Bonci describes fiber as a multifaceted weight loss tool. Fibrous foods require lots of chewing, which gives your brain time to sense that you're full. Fiber also lingers in your system, prolonging satiety. Fiber-containing foods tend to have more volume, but fewer calories---aiding in the weight-loss equation.
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