The indigestible parts of plants, which your grandmother might have called "roughage," have health benefits that go far beyond traditional laxative benefits. Increasing your fiber intake can also help lower your cholesterol and keep your blood glucose levels under control. The jury is still out on whether increased fiber intake can also decrease your risk of colon cancer, but it's an undeniable help in keeping things moving through the gastrointestinal tract. Most Americans could benefit from an increase in their fiber intake, the Harvard School of Public Health reports.
Average Intake
The average American gets less fiber than she needs: Around 14 mg per day is the average intake, according to the Colorado State University Extension. Fiber comes in two types, soluble and insoluble. Many foods contain both types of fiber and both have value, so it's not necessary to worry which type of fiber you're eating as long as you're eating five servings of fruits or vegetables and six servings of grains, Tsang states. Three of your daily grain servings should be whole grains.
Types
Both soluble and insoluble fiber are important parts of the diet. Soluble fiber, which dissolves in water, binds with fatty acids, which ultimately lowers cholesterol levels. Soluble fiber also slows down digestion, which stabilizes blood glucose levels. Insoluble fiber removes toxins from the colon, promotes regular bowel movements and keeps the pH in the intestines at a level that prevents bacteria from producing toxic substances.
Optimal Amounts
How much fiber you need depends on which source you're looking at, but the needs are fairly standard. Men under age 50 who get 38 g of fiber per day are doing well, while women need 25 g at the same age, according to MayoClinic.com. Over age 51, men need 30 g and women 21 g. Boys age 9 to 13 need 31 g, while boys age 14 to 18 need slightly more, 38 g. Girls age 9 to 18 need 26 g. Children age 4 to 8 benefit from 25 g per day while those age 1 to 3 need 19 g, according to the Colorado State University Extension. As a rule, you need 14 g of fiber for every 1,000 calories you eat per day, the same source states.
Sources
Food is the best source of fiber, although dietary supplements are available. All plants contain fiber, which consists of the indigestible carbohydrate in the plant. Leave the skin on fruits and vegetables to obtain the highest amounts of fiber. The less processing a food undergoes, the higher the fiber content, so choose whole grains rather than refined for the best value. Good sources of soluble fiber include oats, dried peas and beans, nuts, flaxseed, fruits such as oranges and vegetables such as carrots. Good sources of insoluble fiber include whole grains, wheat bran, seeds, nuts, vegetables and fruits with the skin on.
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