Fiber is a beneficial component of any diet or eating plan. Fiber, together with adequate fluid intake, is essential for a healthy digestive tract. Fiber lowers cholesterol; reduces the risk of heart disease, colon cancer, and diabetes; eases constipation and diverticulosis; and promotes overall health and well being. A high-fiber, high-water diet is therefore crucial to a healthy diet.
Dietary Fiber
According to Colorado State University, dietary fiber is a substance found in plant foods. Fiber comes from the part of the plant that is not digested by humans. Soluble fiber, found inside plant cells, slows the passage of food through the intestines. Insoluble fiber is present in cell walls; it increases fecal bulk and speeds up the passage of food through the digestive system.
Water
As reported by the Dietary Fiber Guide, water is needed by every cell in the body. Water is used to cool the body, move food through the digestive tract, digest food and add volume to the blood. Water is also necessary when consuming fiber. It is important to increase water intake with increased fiber consumption. As fiber passes through the body, it attracts water, pulling it from the intestines. A sufficient amount of water is essential for fiber to move easily through the body and be eliminated as bulk.
Adequate Intake
The Colorado State University states that fiber needs vary by gender and age, but in general 14 g of fiber per 1,000 calories is recommended. Fiber recommendations for children are 19 g for ages 1 to 3, and 25 g for ages 4 to 8. Recommendations for boys and men are 31 g for ages 9 to 13; 38 g for ages 14 to 50; and 30 g daily for those older than 50. Daily fiber recommendations for girls and women are 26 g for ages 9 to 50, and 21 g for those older than 50. On average, Americans consume only 14 g of dietary fiber a day, which is considerably less than the recommended level. In addition, six to eight 8-oz. glasses of water daily is recommended.
Fiber-rich Foods
Health Caste describes high-fiber foods as those with more than 5 g of fiber per serving. High-fiber foods from the grain group include whole grain bread, breakfast cereals, pasta, barley and brown rice. Dried fruits, berries, and other fruit such as oranges, apples, avocados, kiwi and mango are examples of high-fiber fruit options. Vegetables high in fiber include broccoli, spinach, peas, dark leafy greens, dried beans and peas. In addition, flaxseed, almonds and soy nuts are also high in fiber. It is important to read food labels to verify the fiber content of food products.
High-water Foods
Hub Pages reports that some foods act as natural diuretics, increasing the frequency of urination. These foods have a high-water content and typically include fruits, vegetables, spices and broth based soups. Other high-water foods include green tea, cucumber, fennel, asparagus, watermelon, cranberries, carrots, tomatoes, beets, celery, oats, soups and broths. These foods help meet the daily water requirement without physically drinking water.
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