Dietary fiber is found in two forms, soluble and insoluble. Fiber is not digested as it passes through the digestive tract. Grains, legumes, fruits and vegetables contain fiber that helps to move foods through the intestines and prevent constipation. As a person ages, she may need to add more fiber to her diet. Both soluble and insoluble fiber are needed to keep the digestive system functioning properly. Approximately 25 to 30 grams of dietary fiber is needed each day.
Insoluble Fiber
Insoluble fiber or cellulose does not absorb water as it moves through the digestive tract. Insoluble fiber moves through the intestines along with the food that is being digested. It helps to keep the food moving smoothly and helps to clear away debris that attaches to the intestinal walls. Insoluble fiber also adds consistency and bulk to stools. Too much insoluble fiber will result in hard stools that can cause constipation and tearing along the rectal walls. Too little will result in diarrhea with loose, watery stools.
Soluble Fiber
Soluble fiber absorbs water from the digestive tract; this converts the fiber into a gel that slows down the absorption of sugar into the blood stream. It also lowers the amount of cholesterol released into the body. As the fiber absorbs the water and expands, it creates a feeling of fullness. Foods that contain these types of fibers take longer to chew. This helps in weight loss by reducing the amount of food it takes to satisfy hunger. Approximately 6 to 8 grams of the daily fiber intake should be comprised of soluble fiber, according to the University of California, San Francisco.
Bulk
Fiber creates bulk which serves several purposes. Adequate amounts of both soluble and insoluble fiber create soft, manageable stools that pass easily through the rectum. Bulk also slows the movement of the food through the stomach and small intestines. This allows enzymes to more efficiently breakdown carbohydrates and other foods, allowing the intestines to absorb much needed nutrients. As the insoluble fiber pushes food through the intestines toward the bowel, the gelatinous soluble fiber creates a feeding ground for the beneficial bacteria throughout the digestive tract.
Regularity
Having regular bowel movements is necessary for good health. Constipation occurs when bowel movements become irregular or are incomplete. Straining to have a bowel movement is also a sign of constipation. Certain medications, like antacids and high blood pressure medications may cause constipation. Age is also a factor.
Diarrhea, the opposite of constipation is frequent stools that are loose or have a watery consistency and can be caused by illness, the use of antibiotics or too little fiber in the diet. Antibiotics destroy all bacteria, including the good digestive bacteria in the intestines. This reduces the body's ability to form consistent stools. Increasing the amount of fiber in the diet, can relieve diarrhea as long as the original, underlying cause is treated as well.
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