What Is A Fiber-rich Diet?

Eating a diet rich in fiber is important to promote health and fight disease. Fiber provides the human body with numerous benefits. Fiber is not digested and absorbed, so it adds bulk to your waste and promotes bowel integrity. Fiber prevents constipation, aids in weight loss, lowers cholesterol, controls blood glucose levels and protects against heart disease. Because dietary fiber is an essential component to a healthy diet, you should know how much fiber you need, the foods that contain it and how to add more fiber into your diet.

Dietary Fiber

Dietary fiber, sometimes called roughage or bulk, comes from the portion of a plant that cannot be digested or absorbed in the intestinal tract. A portion of the plant may be metabolized by bacteria in the lower gut, however. Fiber passes through the digestive tract relatively unchanged and intact. While it seems as though fiber does not do much, it actually plays several important roles in maintaining health.

Soluble vs. Insoluble

There are two types of fiber, soluble and insoluble. Soluble fiber dissolves in water to form a gel-like material and includes substances such as pectin and gums, which are found inside plant cells. Soluble fiber slows the passage of food through the intestines, increasing satiety. Soluble fiber also helps to lower glucose and cholesterol levels. Insoluble fiber increases stool bulk and speeds up the passage of food through the digestive tract. These fibers are found in cell walls and include lignin, hemicelluloses and cellulose. Insoluble fiber gives plants its structure and rigidity.

Adequate Intake

The Food and Nutrition Board of the Institute of Medicine established recommended intake levels for fiber after receiving sufficient evidence that fiber-rich diets prevent chronic disease. The general rule for fiber intake is to consume 14 g per 1000 calories consumed. More specifically, children age 1 to 3 need 19 g of fiber per day, and those age 4 to 8 need 25 g per day. Between 9 and 13 years of age, boys need 31 g of fiber per day while girls need 26 g per day. From the age of 14 to 50, males need 38 g of fiber daily and women 26 g. After the age of 50, men need 30 g each day and women 21 g per day. According to J. Anderson, a nutrition specialist at Colorado State University, the average American consumes just 14 g of dietary fiber a day, which is considerably less than the recommended level.

Fiber-Rich Foods

Consuming a fiber-rich diet may require changes in your eating habits. You should incorporate several servings of whole grains, fruits, vegetables, dried beans and legumes into your diet each day to boost your fiber intake. Soluble fiber is found primarily in oats, apples, citrus fruits, beans, carrots, barley and psyllium. Whole-wheat flour, wheat bran, nuts, beans and many vegetables are good sources of insoluble fiber. You should gradually add more fiber into your diet to avoid problems with gas and diarrhea. You should also drink an adequate amount of water to minimize gas.

Tips to Increase Fiber Intake

You can successfully increase your fiber intake by making gradual changes to your diet and lifestyle. The first step is to eat at least five servings of fruits and vegetables each day. Choose whole, fresh fruit when possible. Replace refined grains, white bread and pasta with whole grain and whole wheat varieties. Eat oatmeal, whole-grain cereal or bran cereal for a fiber-rich breakfast to keep you feeling full throughout the morning. When you feel the need to snack, grab some cut-up fruit or vegetables, nuts or popcorn rather than potato chips or candy. At least once a week, add beans, split peas or lentils to your meal.