There are several forms of fiber beneficial to health. Overall, the recommended intake of fiber is 25 to 30 g per day for health and wellness. All plant-based foods, such as fruits and grains, are considered dietary fiber. These are further broken down to soluble and insoluble. Soluble fiber dissolves in the colon and attracts water to make a gel-like consistency. This allows easy passage of stool for constipation symptoms. Insoluble fiber acts as roughage in the colon to clear out toxins and fermented food. It does not dissolve in the colon. The best form of fiber depends on the condition you are treating.
Fiber for Constipation
Constipation is defined as having fewer than three bowel movements a week. Also, the stools will be hard, small and dry. This condition can cause bloating, gas and abdominal pain. The best form of fiber for this condition is one that will soften the stool. Soluble fiber will allow this because it attracts fluid in the stool. Wheat bran, fruits and vegetables -- with the skin -- are effective choices, according to Oregon State University.
Supporting Cardiovascular Health
Soluble fiber from foods contribute to lower total cholesterol and low-density lipoprotein, also called the "bad" cholesterol. Such foods are oat products including oat bran and oatmeal. This soluble fiber can also be obtained from peas, lentils and dried beans. Elevated cholesterol levels contribute to heart disease. This is because excess cholesterol can leave plaque deposits on the artery walls. As a result, blood flow is compromised to the heart and brain. This can cause a heart attack or a stroke.
Fiber Foods for Weight Loss
Fibrous foods require more chewing time and transport to the stomach because of their texture, as compared to ice cream or soft cakes. This sends a signal to the brain that you are full, according to MayoClinic.com. Specifically, early satiety is feeling full sooner than normal, or after eating less than usual. In the stomach, fiber adds bulk. You are less likely to overeat with this feeling of fullness. Also, fiber-rich foods pack fewer calories for the same volume of non-fiber foods. Including fruits, vegetables and grain in every meal will support weight loss.
Fiber Supplements
Fiber supplements are an option to use as needed for gastrointestinal problems such as diarrhea. This is a condition in which loose, watery stools are passed several times a day. If this lasts more than two days, dehydration can result. Diarrhea can be caused by bacteria, viruses, parasites, medications, allergies and irritable bowel syndrome. The goal is to slow the movement of stool and regulate it. Supplements containing psyllium allow this in the colon. Before taking fiber supplements, ensure its safety with your health care provider.
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