The term fiber, also called bulk or roughage, is used to describe the portions of plant foods that your body cannot digest. Because your body cannot digest fiber, it moves through your digestive tract in its full form. This property is responsible for the many health benefits associated with fiber consumption.
Types of Fiber
Fiber is classified into two different categories based on its action in your body. Soluble fiber dissolves in water and forms a gel-like material. Insoluble fiber does not dissolve in water and, instead, pulls water into your digestive tract.
Benefits of Soluble Fiber
The gel-like material created when you consume fiber can help lower your blood cholesterol and glucose levels. Soluble fiber moves through your digestive system slowly and can decrease the absorption rate of sugar. Because of this, soluble fiber can help prevent your blood sugar level from rising too quickly and has been associated with a decreased risk of developing type 2 diabetes, according to MayoClinic.com.
Benefits of Insoluble Fiber
The presence of dietary fiber in your gastrointestinal tract attracts water into your intestines. This can help soften the stool and increase stool bulk, which makes it easier for you to pass. Consuming insoluble fiber can help reduce constipation and may decrease your risk of developing hemorrhoids or diverticulitis. Fiber can also help improve diarrhea by adding bulk to loose, watery stools.
Fiber Needs
In order to reap the benefits of fiber, it is important to consume an adequate amount of fiber on a daily basis. Women aged 50 and younger should consume at least 25 g of fiber daily, whereas women over 50 should consume 21 g every day. Men aged 50 and younger should aim to consume at least 38 g of fiber every day, whereas men over 50 should consume at least 30 g.
Consuming a variety of high-fiber foods can help you meet your daily fiber needs. Foods that are high in fiber include raspberries, pears, apples, strawberries, whole wheat spaghetti, barley, bran, oatmeal, peas, lentils, beans, artichoke, broccoli and turnip greens, according to MayoClinic.com.
Considerations
When increasing your daily fiber intake, it is important to do so gradually. Increasing your intake too quickly can lead to adverse gastrointestinal symptoms, such as bloating, flatulence, abdominal pain and diarrhea. Increasing your intake of water can also help reduce the possibility of experiencing uncomfortable side effects.
Member Comments