A diet high in fiber has many health benefits, but Americans eat way too little fiber -- only 15 g per day -- than recommended. The number is low enough that it has become a public health concern, notes the U.S. Department of Agriculture (USDA). Most people also get their fiber from refined flour, such as pizza, white bread and buns, which are not the best sources of fiber. Dietary fiber can be soluble, which turns to gel during digestion, or insoluble, which passes through the intestines.
Health Benefits of Soluble Fiber
Soluble fiber can reduce your LDL cholesterol much lower than if you were to eat a diet low in fat, trans fat and cholesterol alone, according to the American Heart Association. It can also slow down the digestion of sugar and lower blood glucose levels. In addition, dietary fiber helps the body feel fuller, faster, so you tend to eat less and stay full longer.
Recommendations for Fiber
The USDA does not make specific dietary recommendations for soluble or insoluble fiber. In general, the recommended adequate intake for fiber is 14 g per 1000 calories, according to the "Dietary Guidelines for Americans, 2010." Specifically, men under 50 should get at least 38 g of fiber per day, and women should have 25 g per day. If you're over 50, notes MayoClinic.com, the daily recommendation is 30 g for men and 21 g for women.
Adding Soluble Fiber to Your Diet
Adding the recommended amount of fiber to your diet is doable. Oats, nuts, seeds, citrus, dried beans, peas and most fruits contain high amounts of soluble fiber. Start your day by eating a high-fiber breakfast, choosing cereals, fruits and other foods with at least 5 g of fiber per serving. Add more beans and nuts to your recipes and snacks. Eat 8 to 10 servings of fruits and vegetables per day. Choose whole grains over refined flour for breads, or substitute whole grain flour when baking.
About Insoluble Fiber
Adding insoluble fiber to your diet has even greater health benefits overall. Insoluble fiber, found in vegetables, whole wheat bread, brown rice and seeds, can reduce your risk of heart disease and improve your digestive health and bowel movement. As part of a healthy diet and lifestyle, you should consume about 3 oz. of whole grain per day to lower the risk of chronic diseases and help maintain your weight, according to the USDA guidelines.
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