On average, Americans consume only 15 g of fiber each day, which falls far short of the recommended daily intake. While health officials frequently urge people to eat more fiber, little is known about this nutrient or how it benefits the body, according to the Harvard School of Public Health. The first fact you should know is that not getting enough fiber puts you at risk for some common health problems.
Fiber Defined
Dietary fiber is the part of plant foods that your body cannot digest or absorb, explains MayoClinic.com. A form of carbohydrate, fiber comes in two varieties -- insoluble and soluble. Insoluble fiber cannot dissolve in water, while soluble fiber dissolves in water, forming a gel-like substance. Insoluble fiber helps to sweep foods through your digestive system and improves bowel movements. Soluble fiber plays a role in lowering blood cholesterol and glucose levels, according to MayoClinic.com.
How Much Do You Need?
Fiber needs differ based on gender and age. Women between ages 19 and 50 should consume about 25 g and men of the same age should get 38 g of fiber. Once you're over 50, fiber intake lowers to 21 g for women and 30 g for men, according to the American Dietetic Association.
Deficiency Effects
While no disease is caused solely by a lack of fiber in the diet, it plays a role in the development of several medical conditions, according to WHFoods, a website of the non-profit George Mateljan Foundation. Constipation, hemorrhoids and high cholesterol levels are some of the complications of not eating enough fiber. Insufficient fiber is also linked to colon cancer, obesity and type 2 diabetes. Without fiber, digestion is hampered and your body does not absorb nutrients properly.
Adding Fiber to Your Diet
A wide variety of foods contain fiber, making it easy to add this nutrient to your diet. It's found in whole grains and whole-grain products such as whole wheat breads, pasta and breakfast cereals. Fruits, vegetables, beans, nuts and seeds are also good sources. Try to eat 2 cups of fruits and 2 1/2 cups of vegetables each day, eat cereals or whole-grain breads at breakfast and snack on nuts and seeds throughout the day.
Caution
Suddenly increasing fiber in your diet can lead to abdominal discomfort and constipation. Increase your intake gradually. Also, too much fiber can have several side effects such as dehydration and mineral deficiency, according to WHFoods. Stick to the daily recommended limit and drink a glass of water at each meal and at other times throughout the day.
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