The Role Of Fiber In The Diet

Fiber is a type of carbohydrate that your body cannot physically digest. All of the fiber in your diet is provided by plant foods, such as fruits, vegetables, beans and grains. Fiber is categorized into two types based on how it dissolves in your body. Soluble fiber dissolves in water, whereas insoluble fiber cannot dissolve in water. Each type of fiber plays a different role in your body.

Prevents Heart Disease

High intake of dietary fiber has been shown to reduce your risk of developing coronary heart disease. When you eat soluble fiber, it dissolves in water to form a gel-like material. This material travels through your digestive tract slowly and can help reduce your cholesterol levels, which thereby reduces your risk of heart disease.

Reduces Diabetes Risk

The Harvard School of Public Health notes that several Harvard studies have found that a diet high in fiber may help reduce the risk of developing Type 2 diabetes. The presence of soluble fiber in your digestive tract decreases the absorption rate of sugar. As a result, blood sugar levels do not fluctuate and instead remain fairly steady.

Bowel Health

The presence of dietary fiber in your digestive tract pulls water into your intestines. This water can soften the stool and increase its bulk, which makes it easier to pass and can help prevent constipation. Fiber may also help firm up loose, watery stools. This can help improve diarrhea. Reducing constipation can decrease any strain associated with having a bowel movement. This decreased strain can lower your risk of developing hemorrhoids or chronic digestive diseases, such as diverticulitis.

Weight Management

Fiber also plays an important role in maintaining or losing weight. Fiber takes a long time to chew and also moves through the digestion system slowly. Because of this, fiber can help keep you full for a longer period of time, which may prevent overeating. In addition, foods that are high in fiber generally do not contain a lot of fat or excess calories. Consuming high-fiber foods can help fill you up without making you exceed your calorie goals.

Fiber Recommendations

To gain the benefits of fiber, consume enough fiber through your diet every day. The Food and Nutrition Board recommends that adult men aged 50 and younger consume 38 g of fiber, and women of the same age should consume 25 g. Adult men over the age of 50 should consume 30 g of fiber, and women of the same age should consume 21 g.