Plant-based foods are your source of dietary and crude fiber. Plants differ in the amount of fiber they contain, but most have both forms of fiber, which is referred to as dietary, or soluble, and crude, or insoluble. Fiber is important for the maintenance of digestive health. You need to consume adequate amounts daily to sustain good health or prevent diseases related to digestive disturbance.
Daily Recommendation
According to the Mayo Clinic, women under the age of 50 should consume 25 g of fiber daily, and men should consume 38 mg daily. Women over 51 years of age need 21 g of fiber, and men, 30 g. The specific amount of fiber you require per day is based on your daily calorie consumption. The Harvard School of Public Health recommends that for every 1,000 calories you consume you should include 14 g of fiber.
Soluble and Insoluble Fiber
Soluble fiber dissolves in water and forms a gelatinous material during digestion. This form of fiber slows the digestive process to help you feel fuller longer, and it helps nourish the good bacteria in your intestines. Insoluble fiber is not digested by your intestinal enzymes and basically keeps its form. This creates stool bulk, which pushes foods through your intestines for elimination. Insoluble fiber prevents constipation and promotes bowel regularity. Fibrous foods like applies contain both types of fiber. The skin of apples are insoluble, while the inside of the fruit is soluble. You need both types of fiber consistently in your diet for healthy digestion.
Benefits of Fiber
Digestive and bowel regularity are the most commonly known benefits of fiber, but fiber is also important for lowering cholesterol, heart health and weight management. Cholesterol from fatty foods can accumulate in your arteries, resulting in blockage of blood flow, which contributes to heart disease. Regular daily fiber intake can cleanse your body of excess cholesterol and may lower your blood pressure. Since fiber is dense, or creates volume during digestion, it may help you manage your weight by helping you feel full so you do not overeat.
High Fiber Foods
Whole grain foods like wheat bread, oatmeal, brown rice and bran cereal are higher in fiber content than white grains by up to 3 g per serving. Fresh fruit including berry varieties, pears, raisins, bananas and citrus have 3.0 to 7.6 g of fiber per serving. Beans including lentils, peas, baked or black beans yield 10 to 16.3 g of fiber per 1-cup serving. Foods are considered high in fiber when they contain 5 g or more per serving, and they are designated as a good source of fiber if they contain 2.5 g to 4.9 g per serving. Read nutrition labels to determine the fiber content in the foods you enjoy so you get your recommended daily amount.
References
- Harvard School of Public Health: Daily Fiber Requirements
- FamilyDoctor.org: Fiber; How to Increase the Amount in Your Diet
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- Colorado State University: Dietary Fiber; J. Anderson et al; December 2010
- MayoClinic.com: Dietary Fiber; Essential for a Healthy Diet; Mayo Clinic Staff; November 19, 2009
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