According to the American Dietetic Association's position stand on fiber, populations that have a higher intake of dietary fiber have a lower incidence of chronic diseases. They support the findings that fiber helps prevent heart disease, diabetes, digestive problems and weight gain. Some people have concerns that eating fiber may cause them to experience an increase in flatulence, and therefore they avoid this crucial element of a healthy diet.
Types
Fiber, a form of carbohydrate, is found in all foods that originate as plants. The Mayo Clinic acknowledges two types of fiber, soluble and insoluble. Soluble fiber is one that dissolves in water into a gel and is responsible for lowering cholesterol and blood glucose levels. Insoluble fiber, often called roughage, does not dissolve in water and moves substances through the digestive system.
Function
Jackson Siegelbaum Gastrointerology defines fiber as the part of the plant that is not digested; therefore, it arrives in the colon unchanged. The ability of fiber to do this is what makes it able to move materials through the digestive system and promote regularity. Fiber also serves as a food source for the good bacteria in the gut. The presence of the bacteria in your gut is essential to maintaining balance in the digestive system.
Gas
Every person passes gas 20 to 30 times throughout the day. When you increase the amount of soluble fiber in your diet you feed the bacteria in your digestive system, which then promotes gas. In order to combat this, when increasing your fiber intake you should do it slowly over several weeks. Other ways to combat the increase in gas is to increase your water intake and take an anti-gas medicine such as Beano. Your body will slowly adjust if you present the increase slowly. It's also important not to go overboard. While there are no upper limits on how much fiber you should take in, you should listen to your body. If severe cramping, diarrhea or constipation occurs you may have done too much.
Sources
Soluble fiber is found in oat bran, barley, peas, legumes, apples, fruits and carrots. Insoluble is found in wheat breads, cereals and pastas, nuts and many vegetables. The ADA recommends women consume 25 g of fiber per day, while men should aim for 35 g per day. For those over the age of 50 the recommendation drops to 21 for women and 30 for men. Just 2 to 2½ cups of fruit or vegetables each day will help you reach your dietary fiber goals. The Harvard School of Public health recommends choosing whole fruit over juice, adding fruits or berries to your cereal, choosing whole grain foods with at least 3 g of fiber per serving and eating more beans all as excellent ways to incorporate fiber into your diet.
Considerations
There are a few populations that should be wary of dramatically increasing their fiber intake. Young children need fiber; however, high fiber foods are filling and may lead to a poor appetite the rest of the day, leaving little desire for other important and nutritious foods. Additionally, too much fiber in a child's diet may also interfere with the absorption of other essential vitamins and minerals.
The elderly, along with those who have had gastrointestinal issues, should also take caution when consuming fiber. And as always you should talk to your physician before making any major changes to your diet.
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