Fiber is an important part of any healthy, balanced diet. There are two types of fiber, soluble and insoluble, and both play and important role in health. Fiber is a carbohydrate, along with sugar and starches. Fiber is made up mostly of sugar units that are bonded together, but unlike in sugar and starches, these bonds are not broken down during digestion. Therefore, fiber moves through the stomach to the large intestine mostly intact.
Soluble Fiber
Soluble fiber is the form of fiber that turns into gel during the digestion process. It binds to fatty acids and absorbs water, keeping the stomach full for a longer time. Soluble fiber slows down the release of sugars during digestion. This is beneficial for those looking to regulate blood sugars, such as diabetics, as it helps to prevent spikes in blood sugars. Good sources of soluble fiber are some fruits, such as oranges and apples, vegetables, including carrots, psyllium husks, flax seeds, barley, nuts, dried peas and oats and oat bran. Soluble fiber has been shown to reduce LDL cholesterol, which helps to lower the risk of heart disease and stroke.
Insoluble Fiber
Insoluble fiber is important because it adds bulk to stools. This helps prevent toxic waste from accumulating in the colon and keeps the acidic levels in the intestine at optimum levels, helping to prevent colon cancer. Insoluble fiber also promotes bowel regularity, which helps to prevent constipation. Sources of insoluble fiber include fruit and vegetable skins, seeds and nuts, green leafy vegetables, green beans, whole wheat products and wheat bran, as well as corn bran.
Daily Fiber Requirements
Daily fiber requirements vary by age and gender. For women age 50 and under, 25 g a day is recommended, and this amount drops to 21 g in women over 50. For men age 50 and under, 38 g a day is recommended, dropping to 30 g a day when over 50. Twenty to thirty percent of the daily fiber should come from soluble fiber. Therefore, women age 50 and under should aim for 5 to 7.5 g of soluble fiber daily. In women over 50 the amount is lowered to 4.2 to 6.3 g of soluble fiber daily. Men under 50 should consume 7.6 to 11.4 g of soluble fiber daily. When men are over 50, the amount drops to 6 to 9 g of soluble fiber daily.
Getting More Fiber
If you realize you have not been getting enough fiber, or are just interested in adding more to your diet, focus on whole grains. To produce white flour, the bran is removed from the grain during the refining process, lowering the fiber content. Switching to whole grain breads and pastas, barley, brown rice, and bulgur helps to increase fiber intake. Add beans, peas and lentils to your diet; these can easily be thrown into the soup or salad you may already be eating. The same suggestion applies to vegetables. Adding some chopped spinach to store-bought spaghetti sauce increases the fiber. Eat fruit rather than just drinking its juice. An apple or bananas, for instance, makes a great high-fiber portable snack.
To prevent bloating, gas and intestinal cramping, increase fiber intake slowly over a few weeks.
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