Fiber in the diet is also known as roughage or bulk. It includes all parts of different plant foods your body cannot digest or absorb, which pass in a relatively intact form through the stomach, small intestines and colon, and out in your stool. Although fiber is not absorbed, your body uses it to perform several important functions in maintaining your health. Most foods contain some amount of fiber, but plant food, in its most natural state, contains the greatest amount.
Soluble and Insoluble
You can ingest two types of fiber -- soluble and insoluble. Soluble fiber attracts water and turns to gel during digestion. This increases the bulk of the stool, slows digestion and can also help reduce cholesterol. Soluble fiber is found in oat bran, barley, nuts, seeds, peas and some fruits and vegetables. Insoluble fiber also adds bulk to the stool, but helps food pass more quickly through the stomach and the intestines. It does not attract water and is found in wheat bran, some vegetables and whole grains.
Sources
Sources of fiber are whole grains, vegetables and fruits that are in their most natural state. Choosing whole fruits instead of fruit juices and checking labels for foods that list whole wheat or whole oats as the first ingredient can help to increase the amount of fiber you get on a daily basis, according to Harvard School of Public Health. Beans are also a good source of fiber. Women should seek to consume over 20 g of fiber a day while men should shoot for over 30 g.
Benefits
Fiber holds many benefits for your overall health. It reduces the cholesterol absorbed in the intestines, promoting heart health, and may also help prevent colon cancer, reports MayoClinic.com. According to "Arthritis Today," fiber also reduces C-reactive protein, an indicator of inflammation in the blood. Doctors believe reduction in C-reactive proteins may help to prevent the development of arthritis. Fiber also helps to normalize your bowel movements by keeping stools soft and easy to pass, and can reduce your risk of developing hemorrhoids or diverticular disease. Plus, fiber can control blood sugar levels and reduce the risk of developing type 2 diabetes. Because fibrous foods usually require more chewing and take longer to digest, you are less hungry with a high-fiber diet and consume fewer calories, which helps in your weight-loss efforts.
Precautions
According to Colorado State University, the average American consumes only 14 g of dietary fiber per day, which is significantly less than the recommended amount. In your efforts to increase the amount of fiber you eat daily, be careful not to overdo it. Your intestinal tract will help you recognize when you have eaten too little or too much fiber. If you have too little fiber in your diet you will experience constipation, hard stools and abdominal pains. Too much fiber can result in excessive gas, bloating, abdominal pain and stools that are frequent and large. If your body is not used to an appropriate amount of fiber, it may take you several weeks of slowly introducing fiber into your diet to reduce side effects.
References
- MedlinePlus.com: Soluble Versus Insoluble Fiber
- Harvard School of Public Health: Choose a Fiber Filled Diet, Rich and Whole Grains, Vegetables and Fruits
- Arthritis Today: More Fiber, Less Inflammation
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- Colorado State University Extension; Dietary Fiber; J. Anderson et al.; Dec. 2010
- AskDrSears.com: Fantastic Fiber
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