Fiber is an essential part of any healthy diet; however, many Americans do not get enough. The Colorado State University Extension explains that the average American consumes only 14 g of fiber daily. According to the Mayo Clinic, women need at least 21 g to 25 g of fiber daily, while men need to get 30 to 38 g daily. You can find fiber naturally in vegetables, fruits, whole grains and legumes. Dietary fiber is all the parts of plant foods that your body cannot digest. These substances cannot be absorbed by your body and are passed through your digestive system and out of your body. Two kinds of fiber exist in nature: soluble fiber and insoluble fiber. Both are important in a high-fiber diet.
Insoluble Fiber
If you have problems with constipation or irregular bowel movements, you will want to include more insoluble fiber into your diet. Insoluble fiber, explains the Mayo Clinic, helps to move material through your digestive system and bulks up your stool. You can find insoluble fiber in nuts, whole-wheat flour, wheat bran, and several varieties of vegetables.
Soluble Fiber
On the other hand, if you have health problems such as high blood cholesterol, high glucose levels, or are at high risk of heart disease, your doctor may advise you to include more sources of soluble fiber into your diet. Soluble fiber dissolves in water and will form a gel-like material, explains the Mayo Clinic. You can find this type of fiber in foods such as oats, peas, beans, apples, citrus fruits, carrots and barley.
Benefits of a High-Fiber Diet
There are many other reasons to adopt a high-fiber diet. One is that it regulates bowel movements. Additionally, it will help maintain bowel integrity and health, lower blood cholesterol levels and control blood sugar levels, according to the Mayo Clinic. Fiber also helps you feel full, which is important when trying to lose weight.
FamilyDoctor.org explains that high-fiber foods can be part of your treatment plan for constipation, hemorrhoids and irritable bowel syndrome. Eating a diet that is high in dietary fiber can also reduce your cholesterol and lower your coronary heart disease risk, as well as reduce the risk of developing type 2 diabetes.
Fiber Side Effects
When increasing your fiber, you will want to start doing so gradually to avoid cramping and gas, states FamilyDoctor.org. Bloating and diarrhea are also possible side effects of increasing your fiber intake too much too soon. If you take too much fiber, your body may not appropriately absorb vital minerals such as magnesium, calcium, zinc and iron, states "The New York Times." You may want to drink more water to help your added fiber move through the digestive system.
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