Dietary fiber is found in plant foods and cannot be broken down by your body. Women need around 25 grams of fiber daily, but men need as much as 38 g, reports MayoClinic.com. Fiber plays many important roles, and eating high-fiber foods will ensure you get all of the benefits fiber has to offer. Get the fiber you need by filling your diet with fruits, vegetables and whole-grain foods.
Types of Fiber
There are two types of fiber you need in your diet for optimal health: soluble and insoluble. Most fibrous foods contain both types of fiber, but some foods contain higher concentrations of one type of fiber. Soluble fiber dissolves in the water throughout your intestines and forms a gel-like substance. Oatmeal, nuts, strawberries, apples, pears, blueberries and beans all contain high amounts of soluble fiber. Insoluble fiber does not break down in your gut and helps move food through your digestive tract. You can get insoluble fiber by eating whole-wheat bread, barley, brown rice, sunflower seeds, celery and asparagus.
Role of Soluble Fiber
The main role of soluble fiber is to slow digestion so your body has adequate time to absorb nutrients from the food you eat. Consuming foods high in soluble fiber may aid in weight loss, since it slows digestion and keeps you feeling full longer. The gel formed from soluble fiber can improve your heart health by lowering your blood cholesterol. While soluble fiber travels through your digestive tract, it picks up some of the excess low-density lipoprotein, or LDL, the so-called "bad" cholesterol, that is unused by your cells, and excretes it through feces. Excess LDL cholesterol can clog your arteries and eventually lead to heart disease. Soluble fiber also slows the absorption of sugar, which can keep your blood sugar stable for an extended period, reports MayoClinic.com. If you have diabetes, or are at risk for the disease, consuming foods high in soluble fiber may help you control your blood sugar.
Role of Insoluble Fiber
The primary role of insoluble fiber is to increase fecal bulk, which can relieve constipation and keep you regular, says the Better Health Channel. Having regular bowel movements can prevent hemorrhoids and may also reduce your risk of diverticular disease. This disease causes small pouches to form in your colon, where food and particles get stuck. You experience pain and inflammation when this occurs. Foods high in insoluble fiber, such as vegetables and whole grains, take longer for you to chew. You feel full sooner during your meals, which may prevent overeating and help with weight loss.
Additional Considerations
While fiber plays many important roles and has several benefits on your health, eating too much at once may cause adverse effects. Rapidly increasing your fiber intake can cause intestinal distress such as gas, bloating, cramping, diarrhea or constipation. If you need to increase the amount of fiber you eat, slowly introduce small amounts into your diet. Switch to whole-grain bread at breakfast and add an extra serving of fruit or veggies to your meal. Increase the amount of high-fiber foods you eat as your body begins to adjust to fiber.
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