Dietary fiber comes from plant-based foods and improves your digestive and cardiovascular function. Fiber also regulates how your body processes sugar. Without adequate fiber in your diet, you may suffer from constipation or insulin resistance. With it, you'll feel full on less food volume, aiding in weight management. Despite these facts, the USDA Dietary Guidelines for Americans note that many adults and children have low fiber intake. The FDA sets average total fiber intake at 25 g per day.
Considerations
Average intakes help to standardize food nutrition information for consumers, for comparison purposes in making healthy food choices. Actual adequate intakes vary by age and gender, and with pregnancy. Additionally, advice varies among health organizations. While getting more fiber may not harm your health, according to the Harvard School of Public Health, getting too little may do so. Ask your doctor for counsel based on your personal health history and condition.
Types
While your body doesn't digest either of the two types of dietary fiber, they perform distinct internal functions. MayoClinic.com relates that insoluble fiber moves through your digestive tract without dissolving, which carries the rest of your digesting food along at an efficient rate. Soluble fiber dissolves in water in the digestive tract, becoming gelatinous and producing compounds with beneficial action on metabolism.
Identification
Both types of fiber generally co-exist within food items, although the balance usually favors one type over the other. Food sources that help you achieve the average daily intake of insoluble fiber include most fruits and vegetables, seeds and whole grains such as brown rice, whole-wheat products and barley, reports the Harvard School of Public Health. Foods with greater amounts of soluble fiber include oats, beans, lentils, nuts and fruits such as berries, apples and pears.
Benefits
Besides helping you maintain weight and regular digestion, meeting or exceeding the average daily intake of fiber can prevent painful conditions and chronic diseases. MayoClinic.com notes that high fiber intake, which may exceed the average, is associated with lower incidence of hemorrhoids, diverticular disease, type 2 diabetes, high blood pressure, high blood cholesterol and the complications of these conditions.
Warning
The USDA notes that low fiber consumption may indicate low intake of fruits, vegetables and whole grains. If you don't meet the average daily recommendation, you may be deficient in other nutrients that are present in those foods. However, if you increase your fiber levels too quickly with food or fiber supplements, you may suffer gastrointestinal symptoms. To avoid painful gas and cramps, gradually introduce higher fiber into your diet over several weeks.
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