Dietary fiber is the indigestible parts of plant foods and may be soluble or insoluble. Consumption of dietary fiber from whole grains, vegetables and fruits is important in the prevention of conditions such as constipation, diverticulitis, colorectal cancer and hemorrhoids, according to Harvard School of Public Health. The recommended daily take of fiber is 25 g in women and 38 g in men. Dietary fiber is found in raw fruits and vegetables, legumes and whole grains.
Insoluble Fiber
Insoluble fiber is indigestible plant food that forms part of your stool. Insoluble fiber adds bulk to stool and helps to speed up stool excretion. Patients who consume diets low in insoluble fiber are at risk for constipation and bowel impaction in the colon. Doctors advise patients to include high-fiber foods in the diet. Examples of foods high in insoluble fiber include whole-grain foods such as whole wheat cereals and whole wheat bread, flax seed, fruit skins, corn bran, nuts, seeds and potato skins.
Soluble Fiber
Soluble fiber from plant foods attracts water and turns into a gel during digestion, which slows the digestion process, according to MayoClinic. Soluble fiber sticks to cholesterol found in foods and aids in its removal, which lowers the risk of heart disease. Sources of soluble fiber include beans, peas, rye, barley, oats, sweet potatoes, psyllium seed husk, prune juice, plum juice, berries, insides of fruits such as apples, bananas and pears.
Benefits of Fiber
Insoluble fiber adds bulk to the stool and stimulates stool passage, which prevents constipation. Insoluble fiber also controls appetite by making you feel full faster. Soluble fiber is important in controlling blood glucose levels in diabetics because it attracts water and turns into gel during digestion, which helps to slow the release of glucose into the bloodstream. Soluble and insoluble fiber also aids in the removal of cholesterol, which reduces the risk of heart disease.
Side Effects of Fiber
Consumption of high-fiber foods can lead to increased flatulence, bloating, diarrhea and abdominal cramping, according to MayoClinic. These symptoms are more common in patients who introduce large amounts of fiber into their diets all at one time. Fiber should be added gradually to enable gas-producing bacteria in the digestive tract to get used to the increase in fiber. Excess fiber may interfere with the absorption of minerals such as iron, calcium and zinc.
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