Dietary fiber is a type of carbohydrate that is found in plant-based food sources, although it is also available in dietary supplement form. The USDA has not established a recommended daily intake of dietary fiber, but the American Dietetic Association recommends consuming between 20 and 35 g of fiber per day, according to the University of Wisconsin at Stevens Point.
Types of Fiber
Soluble and insoluble fiber are the two types of fiber found in plant-based foods. Soluble fiber expands and turns into a gel as it absorbs liquids in your stomach and intestines. Insoluble fiber adds bulk to stools, making it easier for your digestive system to eliminate wastes. The American Dietetic Association does not differentiate between soluble and insoluble fiber in terms of total daily fiber intake.
Food Sources
Fruits and vegetables are rich sources of soluble fiber. Choose raw broccoli, apples, spinach leaves, pears, cauliflower and carrots to boost your intake of this nutrient. Nuts and seeds such as pecans, sunflower seeds, walnuts and hazelnuts also provide soluble fiber, as do legumes such as peas, lentils, black beans and garbanzos. Whole-grain pastas, breads and cereals are abundant sources of insoluble fiber. This type of fiber is also found in the peels of grapes, apples and blueberries.
Benefits
Soluble fiber may help improve digestion by slowing the rate at which food moves through your digestive system. It may also absorb saturated fats and cholesterol from food sources, which may reduce your risk of arterial blockages and heart disease. Soluble fiber may also lower blood glucose levels, which may help alleviate diabetes symptoms, such as fatigue and fainting. Insoluble fiber is a natural laxative that may help prevent and relieve constipation.
Considerations
Drink at least 8 oz. of distilled water when taking fiber in supplement form to avoid the risk of choking. Increasing your intake of dietary fiber may occasionally cause bloating and flatulence. Also, dietary fiber may decrease the effectiveness of tricyclic antidepressants and may block absorption of diabetes medications.
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