Dietary fiber comes from the parts of edible plants that human enzymes cannot digest. Natural bacteria in the gut can digest some of the components of fiber, while other kinds pass through the digestive tract. Adequate consumption of fiber can improve health in a variety of ways while also providing a feeling of fullness.
Types
Soluble fiber dissolves in water and can be found in oatmeal, fruits, beans, peas, carrots, barley and psyllium. Insoluble fiber, found in many vegetables, wheat bran, whole wheat and nuts, does not dissolve in water and travels through the digestive tract basically intact. Fiber can also be added to provide the benefits in foods that don't naturally contain it. There are not separate recommendations for different types of fiber, but you should strive to get your total daily intake from a variety of sources.
Importance
Both soluble and insoluble fiber help promote digestive health and decrease the chance of constipation. People who consume a diet high in fiber also have a reduced risk of developing hemorrhoids and colon cancer. Soluble fiber may help control blood sugar levels and lower cholesterol, making fiber an important contributor to heart health. A high-fiber diet may also help boost weight loss.
Recommendations
Adult men between 19 and 50 years old should aim to get 38 g of fiber a day and women of this age should consume 25 g of fiber. Men over 50 should consume 30 g daily while women over 50 should aim for 21 g daily. The requirements for adolescents between 14 and 18 are 38 g a day for males and 26 g for females. Male preteens between the ages of 9 and 13 should aim for 31 g and females 26 g. Children of both genders should get 25 g daily when between the ages of 4 and 8 and 19 g if between 1 and 3 years of age. Infants under 1 do not need dietary fiber since the majority of their nutrition should be met with breast milk or formula. Pregnant women should get 28 g of fiber daily and lactating mothers should aim for 29 g.
Suggestions
The easiest way to increase fiber intake is to consume at least five servings of fruits and vegetables every day, since these foods are high in both soluble and insoluble fiber. Substituting whole grain bread for white bread is another way to get more fiber in the diet. Whole-grain cereals such as steel-cut oats or cracked wheat are good high-fiber breakfast foods. Nuts, seeds and popcorn make good high-fiber snacks instead of low-fiber options like chips or candy.
Concerns
Adding a lot of fiber to the diet all at once may be harsh on the digestive tract. Some people experience bloating, cramping and intestinal gas as the intestines adapt to the influx of fiber. Consuming plenty of water and introducing fiber slowly to the diet by increasing consumption gradually over several weeks, are ways to prevent these negative effects.
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