Dietary fiber are the parts of plant foods that the body cannot digest. Fiber occurs primarily in whole grains, nuts, legumes, vegetables and fruit. People tend to think of fiber as a substance that keeps bowels regular, but it provides other health benefits as well, as noted by MayoClinic.com. Insoluble fiber does not dissolve in water, while soluble fiber does. Wheat bran, like all plants, contains both types of fiber.
Types
Because the body does not digest fiber, the substance travels through the digestive system without being absorbed. Soluble fiber mixes with liquid to form a gel-like material that softens and adds bulk to stools. Examples of foods that are good sources of soluble fiber include apples, citrus fruits, carrots, legumes, barley and oats. Wheat is not one of the best sources of soluble fiber. Instead, it is a rich source of insoluble fiber, as are nuts and many vegetables. This type of fiber does not dissolve in water but moves through the digestive system in its original form.
Benefits
Dietary fiber can help prevent irregularity and relieve both constipation and diarrhea because it normalizes the stool, according to MedlinePlus. Fiber maintains bowel health. Some people experience relief from symptoms of irritable bowel syndrome when adding fiber to the diet, and a high-fiber diet can reduce the risk of hemorrhoids and diverticular disease, a disorder involving the development of small pouches in the colon. Soluble fiber binds with cholesterol in the digestive tract and prevents its absorption, which can help reduce cholesterol levels. Both types of fiber help regulate blood sugar levels by slowing the absorption of sugar, and a diet including insoluble fiber decreases the risk of developing type 2 diabetes. It also decreases the risk of developing cardiovascular disease and slows the progression of existing cardiovascular disease. In addition, high-fiber foods tend to be more filling, making overeating less likely.
Recommendations
The American Heart Association recommends that adults have about 25 g of fiber intake every day. An individual who eats 2,000 calories a day could obtain the necessary soluble and insoluble fiber by eating eight to 10 half-cup servings of vegetables and fruits and six to eight servings of grains. Whole foods are generally better than fiber supplements, as the supplements don't contain the vitamins, minerals and other nutrients of high-fiber foods. Increase your fiber intake gradually to prevent digestive side effects.
Considerations
Refined and processed foods such as white bread, white pasta and white rice are lower in fiber than whole grain products, notes MayoClinic.com. Grain refining removes the bran, which is the outer coat of the grain. Removing the bran decreases not only much of the fiber, but also the B vitamins and iron. Although many refined-grain products are fortified with B vitamins, the fiber is not added back in.
Tips
To incorporate more wheat bran into your diet, choose a breakfast cereal containing 5 g or more of fiber including wheat bran, advises MayoClinic.com. You also might add some wheat bran to your favorite cereal. Buy bread that lists whole wheat as the first ingredient on the label, and add wheat bran when you bake your own bread, muffins and cookies.
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