Importance Of Fiber In Food In The Human System

Dietary fiber is a part of plants that cannot be broken down and absorbed by the digestive system. Fruits, vegetables, grains and legumes are all sources of dietary fiber. Fiber plays an important role in your body, assisting in the digestive process and absorption of nutrients of other foods, as well as helping to move waste out of the body.

Forms of Fiber

Dietary fiber can be broken down into two groups--soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance that ferments while in the digestive system. Sources of soluble fiber include oats, beans, barley, citrus fruits and strawberries. Insoluble fiber does not dissolve but attracts water to increase the bulk of your body's solid waste products and helps move food through your digestive system. Insoluble fiber is found in most whole-grain products, rice, cabbage, carrots and apple skins.

Health Benefits

Fiber helps prevent constipation by absorbing water and making stools easier and more comfortable to pass and helps prevent diarrhea by bulking up any stools that may be too watery or loose. Fiber also plays a role in cardiovascular health, with fiber helping to lower cholesterol levels, reduce blood pressure and reduce inflammation. Foods with fiber also tend to be less calorie-dense and more filling, allowing you to take in fewer overall calories and to help you lose weight. Fiber also helps stabilize blood sugar levels for people with type 2 diabetes.

Recommended Daily Intake

The Institute of Medicine recommends that men age 50 or younger aim to eat 38 g of fiber per day and for men age 51 and older it recommends 30 g per day. Women age 50 or younger should aim for 25 g of fiber per day and at age 51 and older 21 g per day. Pregnant women should have 28 g of fiber per day, while women who are breastfeeding should take in 29 g each day.

Eating More Fiber

If your diet lacks whole grains, fruits, vegetables and legumes, chances are you are not getting enough fiber. To add more fiber to your diet, eat a piece of fruit with every meal and add extra vegetables into recipes. Switch from white breads and pastas to whole-grain versions. If you feel like experimenting, the Harvard School of Public Health recommends trying international dishes that incorporate whole grains and beans, including foods from India and the Middle East.