The Role Of Fiber In A Diet

Fiber is an indigestible substance found in legumes, whole grains, fruits and vegetables. It plays an essential role in health promotion and disease prevention; however, the average American does not get enough fiber in her diet, reports the USDA. Women need approximately 25 g of fiber a day and men need 38 g per day for optimal health.

Types

There are two types of fiber in food, both of which your body does not digest. Insoluble fiber does not dissolve in water and stimulates the movement of food and waste through your intestinal tract. Foods that are high insoluble fiber include whole grains, bran, vegetables and nuts. Soluble fiber dissolves in water and affects the absorption and blood levels of nutrients and other substances in foods, particularly sugar and cholesterol. Foods high in soluble fiber include fruits, vegetables, legumes and oats.

Stimulates Bowel Movements

Consuming a diet high in fiber, particularly insoluble fiber, can help you sustain regular bowel movements and prevent constipation. As it moves through your intestinal tract, insoluble fiber helps to remove toxic waste and control pH balance to reduce the risk of bacteria that thrive in acidic conditions and produce substances that cause cancer. Eating foods that contain insoluble fiber may also reduce your risk of hemorrhoids, diverticulosis and diverticulitis. Diverticulosis is when pouches called diverticula form in your colon and bulge out. You can develop diverticulitis when those pouches become inflamed.

Reduces Cholesterol

Eating foods high in soluble fiber can help you reduce your blood cholesterol levels, particularly LDL cholesterol, also known as the bad cholesterol. Researchers at Tulane University in New Orleans reported in the 2008 issue of "Current Atherosclerosis Reports" that increasing dietary fiber intake may lower LDL cholesterol levels and reduce the risk of coronary heart disease. The article also reported that consuming soluble fiber from legumes, vegetables, fruits and other foods and substances, such as psyllium, beta-glucan, pectin, and guar gum may decrease LDL cholesterol levels.

Control Blood Sugar

Fiber may also help you control your blood sugar levels by helping you maintain normal levels. Soluble fiber slows down the absorption of sugar from foods into your blood and insoluble fiber may reduce your risk of type 2 diabetes. In a 2000 study published in the "New England Journal of Medicine," researchers from the University of Texas Southwestern Medical Center found that a high intake of dietary fiber, especially soluble fiber, improves control of blood sugar, decreases high blood levels of insulin and lowers blood cholesterol in patients with type 2 diabetes.