Fiber, also known as bulk or roughage, is the part of a plant food that the body doesn't absorb or digest. It passes through your gastrointestinal tract and out of your body. Fiber comes in two forms: soluble and insoluble. Soluble fiber is water-soluble and forms a gel-like substance. Insoluble fiber is the type that aids in the movement of food through the digestive tract and promotes bowel regularity.
Colon/Bowel Health
Fiber's primary health benefit is promoting good colon and bowel health. Eating fiber-rich food can reduce occurrences of constipation and even relieve diarrhea. Fiber can help alleviate irritable bowel syndrome or IBS symptoms, and it lowers your risk for hemorrhoids and diverticular disease.
Cardiovascular Health
Fiber also helps lower your LDL or bad cholesterol levels, as well as reduce your blood pressure, according to the Mayo Clinic. It also lowers your risk for type 2 diabetes. Diabetics can benefit from a fiber-rich diet because fiber slows sugar absorption, which can result in lower blood sugar levels.
Weight Control
Foods high in fiber tend to take more time to chew, which means you'll feel satisfied much sooner and will be less likely to overeat. You also feel fuller longer, and as such, you may snack less. Foods high in fiber also tend to be lower in calories.
Daily Intake
The Mayo Clinic states that men and women ages 50 and younger should get 25 to 38 grams of fiber per day, respectively; 21 to 30 grams per day for men and women ages 51 and older, respectively.
Caution
Eating too much fiber too fast can cause uncomfortable stomach cramping, diarrhea, bloating and gas. You should add fiber gradually to your diet over six to eight weeks to minimize these symptoms, according to the University of California. You may experience discomfort despite gradual consumption, but it will eventually go away once your body adjusts. Drinking plenty of water is also essential for fiber to work better and create soft and bulky stools.
Fiber Sources
Whole foods are your best sources of fiber. Foods such as fruits, vegetables, legumes and whole grains are high in fiber, low in calories and filling. You can also get fiber from supplements; however, they lack essential nutrients that you can get from eating fiber-rich foods. Supplements may be necessary if dietary changes don't supply enough fiber; check with your doctor before taking supplements. According to the University of California, an excess in fiber can cause it to bind with certain minerals and cause them to be excreted rather than absorbed into the bloodstream.
