Unlike protein, fats, sugars and carbohydrates, fiber is a nutrient that is not digested by the body. As it passes through the digestive tract, fiber helps to remove unwanted cholesterol as well as regulate bowel movements. You can meet your daily fiber needs through a diet rich in fruits, vegetables and other plant-based foods. Regular dietary fiber intake can help to decrease your risk for various diseases.
Types
The two types of fiber in the diet are soluble and insoluble. Soluble fiber dissolves in the water in the digestive tract. This then forms a gel, which slows digestion. Soluble fiber has been shown to lower cholesterol levels and improve blood glucose control by decreasing the amount of carbohydrates and cholesterol that enters the bloodstream. Insoluble fiber increases stool size and promotes the passage of food through the digestive tract. This encourages regular bowel movements and relieves constipation.
Recommendations
Adults and adolescents should eat a minimum of 20 to 35 g of fiber each day to promote heart health and bowel regularity. According to MedlinePlus, the average American consumes only 10 to 15 g of fiber each day. While there are currently no set recommendations for children, a doctor can help to determine if your child is receiving enough fiber each day.
Sources
Rich sources of soluble fiber include dried beans and peas, barley, oats, nuts, seeds, lentils, bran, citrus fruits, carrots, strawberries and apples. Sources of insoluble fiber include whole wheat flour, whole wheat bran, whole-grain cereals and breads, rye, rice, cabbage, cauliflower, carrots, beets, turnips and apples.
Risks
Gradually increase your fiber intake over time. A sudden increase in fiber intake can cause abdominal pain, gas, bloating and constipation. Try adding one new fiber-containing food to your diet each week to allow the body to adjust. As you increase your fiber intake, increase fluid intake as well. Water helps to keep stools soft, preventing constipation.
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