It has become increasingly apparent that having an adequate amount of fiber in your daily diet is an important factor in maintaining health. Dietary fiber adds bulk, or roughage, to your diet, which helps move things quickly through the digestive tract, aiding elimination. Following a high-fiber diet can also provide some protection against diabetes, heart disease and elevated cholesterol levels. The nutrients in dietary fiber are a source of energy for the helpful bacteria normally found residing within the colon.
Dietary Fiber
Fiber is found in all types of plants used as food sources. Dietary fiber is the part of a plant that cannot be digested by the enzymes in the digestive system, so it moves virtually unchanged from mouth to colon. Dietary fiber is composed of carbohydrates and there are two types: soluble and insoluble. Soluble fiber partially dissolves in water and its nutrients feed the resident bacteria. Insoluble fiber cannot dissolve in water, but absorbs it, which softens the stool and adds bulk to keep it moving along smoothly. Insoluble fiber is also thought to sweep out toxins and carcinogens from the digestive tract. All plants contain both types, but the concentration of each varies.
High-Fiber Food Sources
Nutrition labels placed on all commercial food products help you determine how much fiber is contained in any food. Fiber is found in fruits, vegetables, beans, grains and nuts. Fruits containing fiber include apples, pears, raspberries, strawberries and oranges. Sound choices for vegetables are: artichokes, peas, baked potato with skin, broccoli and Brussels sprouts. Beans and legumes, such as black beans, chickpeas, lentils and lima beans are a healthy source of fiber. Nuts like almonds and pecan also contain dietary fiber. Grains and cereals containing plenty of fiber include whole grains like whole-wheat breads and pastas, brown rice and steel-cut oatmeal.
Adding Fiber to the Diet
MayoClinic.com states women should aim to consume 21 to 25 g of dietary fiber every day, and men 30 to 38 g. Dietary fiber has a direct impact on the digestive system, so you may find it easier to add extra fiber slowly until you reach the recommended level. Although all cereals and grains contain fiber, it's healthier to choose whole-grain items because refined grains have most of their fiber removed during processing. Choose brown rice instead of white potatoes and whole-wheat breads and pastas over products containing refined flour. Substitute vegetables for sugary or salty snacks and fruits for dessert instead of cakes and cookies. Drink plenty of water daily; water helps your body process fiber more comfortably.
Benefits
Adding fiber to the diet provides a host of health benefits. Fiber helps prevent diverticulitis and constipation. Diverticulitis is an inflammation of the large intestine largely found in the older population of the industrialized West. A high-fiber diet can also help lower cholesterol, by reducing LDLs; control blood sugar levels, by slowing the absorption of glucose; and help with weight loss, as a high-fiber diet is generally lower in calories and makes you feel fuller, faster.
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