Fiber and Diet

Fiber is important to include in your diet for many reasons. Fiber aids in body function and has long-term health benefits. Finding fiber can be easier than you think, once you know what to look for. You can consume your daily of intake through diet alone, just by making smart and healthy choices.

Function of Fiber

The main function of fiber in your body is to aid in the digestive process. Fiber keeps your digestive system running smoothly and allows food to easily pass through your system. In addition, fiber aids in the absorption of nutrients. Essentially, it helps your body get the most out of everything you digest. There are two types of fiber, soluble and insoluble. Soluble dissolves in water and is the fiber attributed to lower cholesterol, whereas insoluble doesn't dissolve but helps regulate bowel movements. If your diet is low in fiber, common side effects include constipation, diarrhea and irritable bowel syndrome.

Fiber Benefits

During the digestive process, while fiber helps your body absorb nutrients, it also helps you feel fuller for a longer time. This feeling of fullness can help you prevent overeating and manage weight gain. In addition to digestive health benefits, an increase in dietary fiber can help you ward off chronic diseases. Fiber can help you lower your cholesterol, and reduce your risk for heart disease, diabetes and even some types of cancer.

How Much Fiber?

The standard recommendation for fiber intake is that women under 50 should aim to consume about 25 g a day, and men under 50 should get 38 g each day. For women over 50, 21 g is recommended, and 30 g for men over 50. The fiber needs of children are different. Kids 1 to 3 years old should consume 19 g of fiber a day, and 4- to 8-year-olds should get 25 g. Girls 9 to 13 should consume 26 g of fiber daily, and boys in the same age range should get 31 g.

Fiber-Rich Sources

Try to get your daily fiber through food sources for the greatest benefit. Foods rich in fiber are grains, fruits, vegetables and beans. Start by making substitutions in your diet to help you consume more fiber. For example, choose whole-grain pastas, rice and bread if you normally consume white varieties. Studies on fiber supplements are inconclusive, and the supplements may not have the benefit that fiber-rich food does.

Side Effects of Fiber-Rich Food

If your diet doesn't match your daily fiber goals, add fiber slowly. Your body needs time to adjust to a higher fiber intake. Common side effects of fiber increase are cramping, bloating, gas and dehydration. Be sure to consume eight glasses of water each day while following a high-fiber diet. Increasing your water will help minimize other side effects and keep you fully hydrated to support the extra fiber intake.