Fiber, also referred to as roughage or bulk, is a complex carbohydrate that is generally not absorbed or digested as it passes through your digestive system. There are two main types of fiber; soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance that helps to slow down the process of digestion. Insoluble fiber does not dissolve in water and passes through your body fairly unchanged, thus increasing bulk and transit time. Incorporating high fiber choices in your diet is a beneficial step toward a healthy lifestyle.
Benefits
There has been much research and debate in the area of increasing daily fiber consumption in relation to positive health outcomes. Some of the possible benefits of increasing fiber in your diet include reducing the risk of colon cancer, improving blood sugar control for those with diabetes or hypoglycemia, reducing the risk of high blood pressure and heart disease. Sufficient fiber reduces the risk of gastro-intestinal disturbances such as gallstones, irritable bowel disease, or IBS, hemorrhoids and peptic ulcer disease, and improves overall bowel functions to assist with decreasing constipation or diarrhea.
Food Sources
Fiber is found naturally in all plant-based foods. Fruits and vegetables, especially those including the skin and pulp such as apples, bananas, blueberries, figs, oranges, grapefruits, pears, raspberries, strawberries, avocados, broccoli, cabbage, carrots, sweet corn, green beans, kale, peas, spinach, sweet potato and squash are all excellent sources of dietary fiber, Nuts, seeds, whole grains and bran, and beans including soy, black, kidney and Lima beans, are also naturally good sources of fiber.
Recommendations
The recommendations for fiber as established by the American Dietetic Association, ADA, are to increase daily fiber in healthy individuals to at least 25 g to 30 g per day. Increasing the quantity of fiber in your diet should be done gradually however, as a sudden rise in fiber can cause gas and bloating. It is also important to remember to drink adequate fluids to assist with the transit of the increased bulk from the fiber content. Individual recommendations will vary with age, medical history and caloric intake, so be sure to check with your doctor or a dietitian before implementing any major dietary change.
Weight Control
A high fiber diet has been shown to help with weight control due to the increased volume or "bulk" resulting in a greater amount of time required for digestion. This slower digestion can lead to the sensation of feeling full sooner and lasting longer than a lower fiber meal. A fiber rich diet also has the added benefit of being naturally lower in fat content and higher in antioxidants, minerals, vitamins and nutrients than a lower fiber diet.
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