Fiber is the part of food that your body cannot digested or break down into a form of energy. For this reason, fiber contains no calories and is useful for weight loss. It is considered a complex carbohydrate, but your body cannot absorb it to produce energy. There are two types of fiber --- soluble and insoluble --- and both come only from plants such as fruits, vegetables, grains, nuts and seeds. No animal products contain fiber. Consult your doctor before making any drastic changes to your diet.
History
There was a time when the food Americans ate came directly from a farm. These fresh, wholesome foods were naturally high in fiber. In the early 1900s, the processing and packaging of foods became popular. Americans went from eating fresh foods to processed ones. The rates of obesity and diseases like heart disease, cancer and diabetes increased. Unfortunately, this new food industry processes much of the fiber and nutrients out of our diets. You, however, can make the decision to switch back to a natural fiber diet.
Types
There are two basic types of fiber: soluble and insoluble. Soluble fiber dissolves and breaks down in water, then forms a thick gel. Its main function is to prolong the stomach's emptying time so sugar is released and absorbed more slowly. This keeps you feeling full longer and prevents you from eating extra calories throughout the day. Foods sources of soluble fiber include apples, barley, beets, cranberries, lentils, oranges, oat bran and peaches. Insoluble fiber does not dissolve in water or break down in your digestive system. It passes through the gastrointestinal tract intact. It moves bulk through the intestines and controls the acidity in your intestines. Insoluble fiber comes from cauliflower, dried beans, flaxseed, whole grain cereals, oatmeal and potato skins.
How Much Fiber
The amount of fiber in the average American's diet is very low. In her book "The Fiber35 Diet," author Brenda Watson says the average American consumes 10 to 15 grams daily; the amount recommended by the National Cancer Institute and the U.S. Surgeon General's office is between 20 to 35 grams per day. These agencies caution, meanwhile, that you should not exceed 50 to 60 grams daily because this may limit the absorption of vitamins and minerals.
Water and Fiber
Side effects may occur when you increase the amount of natural fiber in your diet. People can experience gas, bloating and constipation. The typical reason is that you are not getting an adequate amount of water in your diet. Increased intake of water with fiber relieves constipation. Water helps build bulk and moves food through the intestines to be eliminated. Aim for 8 to 12 cups of water daily, depending on your age, sex and physical activity level.
Benefits
There are several benefits to adding natural fiber to your diet. Fiber regulates bloods sugar levels and reduces your risk of diabetes. Soluble fiber lowers bad cholesterol and reduces the risk of heart disease. The combination of drinking water with insoluble fiber promotes regular bowel movements and prevents constipation. A high-fiber diet removes toxic waste from the colon and helps prevent colon cancer.
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