Fiber is also referred to as roughage, bulk or dietary fiber. You can consume fiber by eating fruits, vegetables, whole grains and legumes. Each day you should have 25 to 38 g of fiber in your diet for maximum health benefits. The average consumption is 15 to 20 g which provides some health benefits. Your body cannot digest or absorb fiber, but it does provide several benefits as it makes its way through your body.
Weight Maintenance
Consuming fiber throughout your day can help you lose and maintain your body weight. Foods high in fiber have a tougher texture and you spend more time chewing. This may cause you to eat less because your body will register that it is full while you chew. You may be less likely to overeat while consuming high-fiber foods. Fiber also takes longer for your body to digest so you will feel satisfied for a longer period of time. If you are increasing your fiber intake for weight loss, eat small amounts each day as tolerated. Consuming large amounts of fiber at once may cause gas, bloating or diarrhea if you do not regularly eat fibrous foods.
Decreased Blood Cholesterol
Soluble fiber that is found in beans and oats may help decrease your LDL, or bad, cholesterol. This type of fiber dissolves in water and forms a gel that moves through your intestines. The gel picks up the excess LDL cholesterol and helps your body pass it. Lowering your cholesterol may help lower your blood pressure which will decrease your risk for heart disease.
Bowel Health
Insoluble fiber helps move food through your gut and increases fecal bulk. You can find this type of fiber in whole-wheat flour, nuts and vegetables. Consume foods high in insoluble fiber to aid with the effects of constipation. Include at least 20 g of fiber in your diet to help decrease your risk of diverticulitis. This disease causes pain and inflammation of your intestines. Foods high in insoluble fiber can decrease your risk of diverticulitis by 40 percent, according to the Harvard School of Public Health.
Blood Sugar Maintenance
Soluble fiber also helps maintain your blood sugar levels. Additional foods that contain soluble fiber include apples, carrots, peas and citrus fruits. Soluble fiber can slow the absorption of sugar. If you have diabetes, consuming soluble fiber may help keep your blood sugar stable and avoid sudden spikes or dangerous low levels. Having high amounts of insoluble fiber in your diet has also been linked to a reduced risk of type 2 diabetes.
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