Importance Of High-fiber Foods

Fiber is a complex carbohydrate that the body cannot digest. Fiber plays a number of important roles in the body and current dietary recommendations are 14g of fiber for every 1,000 calories consumed. For an average 2,000-calorie-per-day diet, this would equal 28g of fiber. According to "Nutrition and You" by Joan Salge Blake, most people in the U.S. consume only 15g of fiber per day.

Food Sources

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, whereas insoluble fiber does not. The best sources of soluble fiber are citrus fruits, prunes, legumes, oats, barley, brussels sprouts and carrots, according Blake. Insoluble fiber is found in whole-grains, bran, oats, fruits and vegetables.

Constipation and Diverticulosis

According to "Nutrition and You," more than 4 million people in the U.S. experience constipation. The leading cause of this constipation is a diet that is high in cheese, meats and processed foods and low in whole grains, fruits and vegetables, which all contain fiber. Fiber allows the digestive tract to work smoothly and helps prevent constipation.

Chronic constipation can lead to a digestive disorder called diverticulosis. The digestive disorder is characterized by bulging pouches in the intestines that develop as a result of increased pressure in the colon, which is caused by constipation. High fiber foods can help prevent constipation and the resulting complications.

Obesity and Diabetes Prevention

Foods that are high in fiber lead to earlier satiation. Fiber moves through the digestive system slowly, which helps keep you full for longer. Unlike white flour and refined grains, fiber does not cause blood sugar levels to spike and drop, which can also lead to hunger. The feeling of satiation fiber provides can help prevent overeating, which can lead to obesity.

Fiber also helps prevent the development of Type 2 diabetes by keeping blood sugar levels steady and helping with weight management.

Heart Disease

According to the Harvard School of Public Health, fiber helps lower blood cholesterol levels by interfering with the absorption of bile acids in the intestines. High blood cholesterol levels are linked to higher incidences of heart disease.

Considerations

A rapid increase in fiber consumption can cause adverse digestive symptoms, such as abdominal pain, bloating and flatulence. Blake recommends gradually increasing fiber intake over a period of several weeks to allow the body to adjust to the change slowly. An increase in water intake is also important when increasing fiber intake.