Some people call it roughage or bulk. Doctors, nutritionists and food makers call it dietary fiber. The National Library of Medicine notes fiber is the indigestible portions of a plant, important to efficient digestion. Understanding the role fiber plays in your health and knowing just how much fiber to eat can give you a trimmer waistline and healthier body.
Requirement
The Institute of Medicine states men and women have different fiber needs, and people over the age of 50 years old need to take in less fiber than their younger counterparts because older people don't eat quite as much. Men under the age of 50 should consume 38 g of total fiber each day and reduce that amount to 30 g after the age of 50. Women 50 years old and younger ought to eat 25 g of total fiber daily, and older women should aim for 21 g per day.
Types
Many types of food are high in total fiber because they contain two types of fiber -- soluble and insoluble. A soluble fiber dissolves into a gel-like substance in water, and insoluble fiber does not. An apple is a good example of a food with both types of fiber. An apple skin contains insoluble fiber, and the pulp is rich in soluble fiber.
Soluble Fiber
You should consume soluble fiber each day. Soluble fiber lowers the amount of cholesterol in your blood and lowers your risk for developing heart disease. Oatmeal and bananas are good sources of soluble fiber.
Insoluble Fiber
Consuming the proper amount of insoluble fiber adds volume to food and bulk to stool. Extra volume fills you up at meal time, leaving you feeling more satisfied after meals and less likely to snack on sugary treats. Foods high in fiber generally provide fewer calories than low-fiber foods. Adding bulk keeps stool moving efficiently through your colon.
Benefits
There are several benefits to consuming the daily requirement of fiber. Fiber normalizes bowel movements and prevents constipation or diarrhea. A diet high in fiber can decrease your chance for developing diverticulitis, a digestive disease. Fiber also reduces hemorrhoids. Fiber slows the absorption of sugars, which is important to those trying to control their blood glucose levels.
Food Choices
You can gain the daily requirement of fiber by choosing foods high in fiber. Many fruits, vegetables, whole grain products, nuts and legumes contain fiber. Many refined foods actually reduce the amount of fiber during processing by removing the outer coat, or bran, of the grain. Choose breads and cereals containing bran or made from whole grains. Include fruit in every meal, as many fruits contain soluble fiber inside and insoluble fiber in their skin.
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