According to the "New York Times" Health Guide and the Harvard School of Public Health, adults should consume 20 to 35 grams of fiber--indigestible plant carbohydrates--each day, including sources of both soluble fiber and insoluble fiber. Beans, legumes, oatmeal, nuts, seeds and fruits like blueberries, apples and strawberries all contain large amounts of soluble fiber, while dietary sources of insoluble fiber include all types of whole grains and vegetables like carrots and zucchini. Increasing the amount of fiber in your diet is linked to a number of health benefits, although consuming amounts in excess of recommended levels can cause some unpleasant side effects.
Digestive Benefits
Eating more insoluble fiber in particular has been linked to better digestive system functioning, including both treating and preventing constipation and the intestinal disorder diverticulitis. Diverticulitis is caused by an inflammation of the lining of the intestinal tract; studies indicate that the risk of developing this painful digestive condition is decreased by 40 percent in people who regularly include fiber in their diets. The Mayo Clinic reports that consuming dietary fiber helps stimulate regular bowel movements, can help prevent the development of hemorrhoids and may treat some irritable bowel syndrome symptoms.
Cardiovascular Disease Prevention
The Harvard School of Public Health reports that a number of large studies directly link a high dietary fiber intake with a decreased risk of developing coronary artery disease. Eating more fiber is thought to help decrease weight, lower blood pressure, decrease the triglyceride levels in the blood and help control high cholesterol; all of these effects are thought to contribute to fiber's ability to prevent cardiovascular disease. According to AskDrSears.com, regular dietary fiber consumption lowers cholesterol levels without decreasing the levels of HDL, or "good," cholesterol levels and has been linked to a 17 to 29 percent decrease in the risk of heart disease in people who included 10 additional grams of fiber in their daily diet.
Diabetes Prevention and Treatment
Diets rich in high-fiber foods are thought to substantially decrease the risk of developing type 2 diabetes by slowing the rate at which your digestive system absorbs sugar and keeping blood sugar levels more consistent. According to a study reported by the Harvard School of Public Health, diabetes risk decreased by approximately 21 percent in over 700,000 adults who included an extra two servings of high-fiber, whole-grain foods in their daily diet.
Flatulence
Although including more fiber in your diet has a number of health benefits, the site HealthMad reports that increasing your fiber consumption too quickly can cause side effects such as flatulence, bloating and abdominal cramps. The "New York Times" Health Guide and the Harvard School of Public Health suggest increasing your fiber intake gradually over a period of time and drinking more fluids daily--especially water--in order to prevent these digestive system side effects.
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