According to the Harvard School of Public Health, most Americans do not get enough fiber. Fiber has many health benefits that can positively affect gastrointestinal disorders, constipation, cholesterol, heart disease and diabetes. Fiber can also aid in weight loss. Fiber increases the sensation of feeling full after a meal, which may aid in decreased food intake later. Foods high in fiber are usually "less energy dense," meaning they are low in calories for the relative volume of food.
Age Recommendations
The amount of fiber recommended for adults depends on age. The Family Doctor recommends for men aged under 50 to intake at least 38 g of fiber per day. Men over age 50 should intake at least 30 g of fiber per day. Women have slightly lower recommended guidelines; under age 50, fiber intake is recommended at 25 g of fiber per day. Women over 50 years should intake 21 g of fiber per day.
Types of Fiber
The two types of fiber are soluble and insoluble fiber. Soluble fiber attracts water to form a gel-like substance. This slows digestion, aids in lowering cholesterol over time and may improve glucose tolerance in type 2 diabetes, according to the University of Maryland Medical Center.
Insoluble fiber provides bulk for stool and helps to increase passage of food through the digestive tract. Soluble and insoluble fiber are both important for overall health and certain disease prevention.
Fiber Sources
Plant foods contain fiber. Refined or processed foods contain little fiber, while unprocessed foods contain more fiber. Sources of fiber include whole grains, legumes, fruits and vegetables. Soluble fiber is found in oats, fruits, peas, beans, barley, ground flax seed and psyllium, often used in fiber supplements.. Insoluble fiber is found in vegetables, fruit skins, wheat bran and nuts.
Caution
Gradually add more fiber intake over the course of a few weeks. Adding too much fiber too soon can cause gastrointestinal distress such as cramping, bloating and gas. Make small changes gradually. Mayo Clinic also recommends increasing water intake with increasing fiber intake. Fiber absorbs water to make bulky stools, so extra fluid intake is needed. Drink at least six to eight glasses of water per day, suggests University of Maryland Medical Center. Talk to a doctor before taking a fiber supplement, as this may delay or inhibit absorption of certain medications. Increase fiber through food choices first.
Tips to increase fiber
Increasing fiber in the diet can be done by making some small, easy changes. Family Doctor recommends eating at least 2 cups of fruit and 2.5 cups of vegetables per day. Increase legume intake by adding beans to casseroles, salads, sandwich wraps and soups. Replace refined grains with whole wheat bread, brown rice, whole-grain cereals and oatmeal. Family Doctor also suggests looking at nutrition labels in the grocery store and aiming for 5 g of fiber per serving. Add wheat bran or ground flax seed to oatmeal, yogurt, applesauce, meatloaf or baked goods.
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