Some call it roughage, fiber or bulk -- many names are given to healthy, fibrous foods. Traditionally, whole grains, vegetables and fruit comprised the main sources of dietary fiber. However, manufacturers clued in to the benefits of a high-fiber diet and have engineered powders, capsules and even yogurt with extra fiber. Starting a diet high in fiber is a good policy for increased wellness.
Fiber Defined
The health benefits of fiber stem from the fact that dietary fiber cannot be digested by the human body. There are two forms of dietary fiber: soluble and insoluble. Soluble fiber is usually found in commercial fiber products, such as fibrous drink powders, and dissolves in water turning into a gel in the bowels. Soluble fiber is also found in oats, beans and citrus fruits. Insoluble fiber passes through the digestive tract largely unchanged and includes grains and vegetables such as whole wheat, cabbage and carrots. Together these fibers work to maintain digestive and systemic health.
Functions
Although not a nutrient, like carbs or protein, fiber has several vital functions in the human body. A high-fiber diet may decrease cholesterol levels and promote cardiovascular health. Specifically, insoluble fiber may decrease the LDL, or bad, cholesterol levels. Both types of fiber can increase a feeling of fullness during a meal and result in less calories consumed and weight stabilization or loss. A common use of fiber is to maintain bowel regularity, although fiber may also keep the bowels healthy and help those suffering chronic bowel diseases. High fiber in the diet may benefit diabetics through blood sugar stabilization.
Adding Fiber
Incorporate fibrous foods into meals and snacks to reap the benefits of a high-fiber diet. The American Heart Association suggests that a well-rounded diet, not supplements, is the best way to obtain fiber. Add fiber to breakfast by reading the label on the breakfast cereal or bars and looking for the American Heart Association red check mark for whole grains. Add a scoop of wheat bran to cereal or a smoothie and eat raw fruit with each meal. Fibrous snacks may consist of some air-popped popcorn for whole grains, dried fruits or a cup of raw vegetables.
Recommendations
The recommendations for a high-fiber diet will exceed that of the suggested 25 g per day allowance for some. Men younger than 50 should try to consume 38 g of dietary fiber daily whereas men older than 51 reduce that number to 30 g. Women younger than 50 should aim for 25 g daily and older than 51 may consume only 21 g daily. Six to eight servings of daily fiber should be a mixed variety of whole grains, fruits and vegetables. For whole-grain products, read the label -- look for at least 5 g of fiber per serving for a good fiber choice.
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