The term fiber refers to a variety of substances that cannot be digested by humans. Fibers are usually classified as soluble or insoluble fibers, which have slightly different effects on the body. A large body of evidence indicates that eating fiber is essential to maintaining good health. Following the Recommended Dietary Allowance for fiber set by the U.S. Institute of Medicine can guide you in consuming enough fiber.
Recommended Dietary Allowance
Generally speaking, women should try to eat at least 20 grams of fiber per day and men should eat at least 30 grams per day, explains the Harvard School of Public Health. The Institute of Medicine has established Recommended Dietary Allowances, or RDAs, specific to different ages. For example, females ages 9 to 18 years old should eat 26 grams per day, which drops to 25 grams per day for ages 19 to 50, and drops down to 21 grams per day for women over the age of 50. Males ages 14 to 50 should consume 38 grams per day, which drops to 30 grams to day after age 50. Women who are pregnant or lactating should eat two to three extra grams of fiber each day.
Soluble Fiber
Soluble fiber is found in the soft, pulpy parts of plants. As soluble fiber moves through the digestive system, it soaks up water, forming into a thick gel-like substance. This gel-like substance slows the absorption of sugars and starches, reducing spikes in blood sugar and lowering cholesterol levels. Reducing spikes in blood pressure can help to prevent the glucose tolerance that leads to diabetes, and lowering cholesterol can reduce the risk of stroke and heart disease.
Insoluble Fiber
Insoluble fiber is found in the tough, fibrous parts of plants. In contrast to soluble fiber, insoluble fiber does not dissolve well in water. Instead, insoluble fiber adds bulk to the stool and acts as a laxative to push other foods through the stomach and digestive system.
Sources
Eating a diet containing a variety of whole grains, fruits and vegetables is one of the better ways to meet your RDA for fiber. Dried beans, peas, oats, barley, fruits and psyllium seed husks are rich sources of soluble fiber. Whole grain products, such as wheat bran and whole grain cereals, fruits and vegetables are the best sources of insoluble fiber. Health supplements also can provide additional fiber, including fiber powders, tablets and capsules. Eating excess amounts of fiber, particularly from health supplements, may cause gas, bloating and abdominal pain. You should consult your doctor before radically altering your diet or taking fiber supplements.
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