Daily Requirement For Fiber

Dietary fiber is an important nutrient for health. Because it is not fully digestible by the body, fiber helps to prevent constipation. It is also associated with a lower risk of developing diabetes, heart disease, some cancers and various other chronic diseases. According to the Dietary Reference Intakes, adults need 14 g of dietary fiber for every 1,000 calories, or 25 g for adult women and 38 g for adult men.

Background on Fiber

Fiber comes from plants, and refers to the part that our bodies cannot digest. Fruits, vegetables and whole grains are the best dietary sources of fiber. Fiber supplements and bulking agents are also good.

Types and Sources of Fiber

There are two types of fiber, soluble and insoluble. Classification depends on the extent to which fiber dissolves in water. Each type has different health-promoting properties and functionality. Insoluble fiber improves intestinal motility, so it is beneficial for constipation and the production of soft, bulky stools. Choose wheat and oat bran over fruits and vegetables for the most effective treatment of constipation, recommends the Harvard School of Public Health. Soluble fiber, on the other hand, forms a gel when in water. It is helpful to reduce blood sugar and cholesterol levels. The best sources of soluble fiber include apples, oatmeal, legumes and citrus fruits.

Benefits of Fiber

In addition to preventing constipation, fiber can improve colon health, although research is conflicting as to its role in preventing colon cancer. Soluble fiber helps to lower low density lipoproteins, or "bad" cholesterol. It is also absorbed slowly, thus helping maintain stable blood sugar levels and reducing the overall risk of developing type 2 diabetes. Foods high in fiber tend to be filling and take longer to eat than other foods, and as such they are important for promoting weight loss.

Increasing Your Fiber Intake

Start your day with a high-fiber breakfast. Choose a cereal that contains at least 5 g of fiber, and top it off with fresh or frozen fruit. Eat whole grain bread that contains at least 2 g of fiber for maximum benefit. Make fruits and vegetables the focal point of your meals, adding meats and other foods in smaller quantities. Trade refined carbohydrates and other "junk food" for raw vegetables, fruit or some nuts as snacks. Try ethnic cuisines, such as Mexican and Indian, that rely on grains and legumes instead of meat. Remember to up your fiber intake gradually over a few weeks, as adding too much too quickly can cause stomach bloating and gas production. Increase your water intake, too, for optimal fiber functionality.