Dietary fiber, also known as bulk, is typically found in grains and vegetables, and is a natural carbohydrate that helps to keep your digestive tract in shape. People who are trying to lose unwanted pounds may want to eat more fiber because it makes you feel full faster. You need two types of fiber -- soluble fiber and insoluble fiber.
Soluble Fiber
Soluble fiber draws in water and soaks it up, changing into a gel like substance to slow digestion and keep you feeling full longer. It does this by prolonging the breakdown of certain nutrients including sugar and carbohydrates. This way, your body has a chance to regulate its blood sugar. Soluble fiber is good for more than just your digestive tract. According to MayoClinic.com, oatmeal is listed as the No. 1 food for lowering cholesterol. This is because of its high soluble fiber content, which can decrease low-density lipoprotein, also known as LDL or bad cholesterol. Along with possibly helping out your cholesterol, soluble fiber may reduce your risk of heart disease. In 2003, the Archives of Internal Medicine reported conclusions of a study by the National Health and Nutrition Examination. Results said that consumption of water-soluble fiber decreases the chances of coronary heart disease.
Insoluble Fiber
Insoluble fiber, though just as important, is different than soluble fiber. It cannot be dissolved in water like soluble fiber. Insoluble fiber's main job plays out during digestion, when it attracts water to speed things up by softening waste and increasing bulk. This is basically so that your digestive tract's health is maintained and you don't have to suffer from problems like constipation. Insoluble fiber also gets rid of toxic wastes from within the intestines. This keeps your body healthy and decreases possible health risks from cancerous microbes found in the potentially harmful toxic wastes.
Recommendations
Getting too much fiber or too little can be hazardous to your health. Too much in a short time period can result in bloating, gas or cramps. It can also disrupt the way your body absorbs other nutrients like zinc and calcium. Too little fiber, and you might find yourself digestive system isn't working like it used to, resulting in constipation or diarrhea. The U.S. Food and Drug Administration recommends that a healthy individual -- adults and children 4 years or older -- on a 2,000-calorie diet should consume 25g daily of dietary fiber.
Food Sources
To get enough fiber, your diet should include foods likes cereals and breads, vegetables, fruits and whole grains. For both fibers, also include peas, lentils, beans, legumes, seeds, rice, pasta, apples, corn, apricots, broccoli. Eat oat bran for insoluble fiber and wheat bran for soluble fiber.
References
- Medline Plus: Fiber
- GEO Television Network: High Fiber Food for Digestion
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
- "Archives of Internal Medicine"; Dietary Fiber Intake and Reduced Risk of Coronary Heart Disease in U.S. Men and Women; Lydia A. Bazzano; 2003
- U.S. Food and Drug Administration: Guidance for Industry: A Food Labeling Guide
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