Fiber is a necessary part of every diet. Both soluble and insoluble fiber support several functions in the body, including digestion, the regulation of glucose and lowering cholesterol levels. Harvard School of Public Health suggests that women should strive to get 20 g of fiber per day, while men should try for 30 to 35 g. Fiber is found in most carbohydrates. Fruits, vegetables and grains are excellent sources of fiber.
Bowel Function
Insoluble fiber comes from vegetables like celery and asparagus. It moves food through the digestive tract, adding bulk and sweeping away debris and sludge that accumulate over time. It prevents particles from adhering to the walls of the colon, causing constipation.
Soluble fiber that comes from grains such as oatmeal and barley absorbs excess water from the intestines and turns it into a gel-like substance. This action prevents watery stools and bouts of diarrhea. Too much fiber, on the other hand, can cause gas. This occurs when fiber builds up and begins to ferment or decay.
Cholesterol Levels
Atherosclerosis is the narrowing of arteries throughout the body. This is the result of plaque buildup due to excess amounts of cholesterol in the blood. Increasing the amount of fiber in the diet can reduce your risk of heart disease, such as atherosclerosis. Over 40,000 male health professionals took part in a study conducted at Harvard University in 1996. The report, published in the "Journal of the American Medical Association," stated that the male participants exhibited a 40 percent lower risk of coronary disease and heart attack. The individuals with the lowest risk of coronary disease were those that had the highest daily intake of fiber. High fiber foods, including cereal grains provided an abundance of fiber when added to their diet.
Blood Sugar Levels
Soluble fiber absorbs water and liquids as it passes through the stomach and intestines. This reduces the amount of glucose that is absorbed into the bloodstream as food is broken down. This gradual release of glucose into the circulatory system regulates the amount of blood sugar that travels through the body at any given time.
Diets that are high in insoluble fiber have also been proven to reduce the risk of developing type 2 diabetes. Studies published in the "American Journal of Clinical Nutrition" showed that whole-grain foods are much better at regulating blood sugar levels than other foods that rank higher on the glycemic index chart.
Appetite Control
Soluble fiber expands in size according to the amount of fluid and water it absorbs. This increase in bulk fills the stomach and gives you the feeling of fullness. Eating your food slowly and taking the time to chew each bite allows time for the fiber to take on enough liquid to give the feeling of fullness. When we feel full and our hunger is satisfied, we are less likely to overeat. We are also less likely to have room for sugary desserts that can bog down the digestive processes and cause indigestion.
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