Fiber is a type of undigestable carbohydrate that comes from plant fiber. Because fiber passes through your body without being absorbed, it doesn't get used as energy or contribute to your total calorie count. Low-carb diets often subtract the number of fiber grams from total carbohydrate grams to calculate the "net carbs" or "effective carb count" of a food. But fiber offers many benefits in addition to weight control, including lowering your risk of heart disease and stroke.
How Much Fiber Do You Need?
According to MayoClinic.com, men need 38 g of fiber daily until age 50 years, and then their needs decrease to 30 g of fiber daily after age 51 years. Women need less fiber, just 25 g daily until age 50 years and 21 g every day when they're 51 years old and older. The amount of fiber you need in your diet depends on your health concerns. Harvard's Joslin Diabetes Center states that people with diabetes who consume 50 g of fiber daily have lower blood sugar levels and better overall glucose control.
Soluble Fiber vs. Insoluble Fiber
There are two types of fiber, soluble fiber, which partially dissolves in water to become gel-like, and insoluble fiber, which does not dissolve. Insoluble fiber increases bulk in your digestive tract and can be used to treat constipation.Whole wheat, wheat bran, vegetables and nuts are good sources of insoluble fiber. Soluble fiber, the type found in most fiber supplements, helps stabilize glucose levels and may lower cholesterol by blocking your body's absorption of fat. You'll find soluble fiber in fruits, oats, barley, peas and psyllium husk.
Obesity and Obesity-Related Diseases
Fiber takes time to chew, slowing down your eating. Because of its bulk, it helps you feel full faster and keeps you feeling full longer -- which can lead to eating less food, eating less often and overall calorie reduction. Eating fewer calories can lead to weight loss. High-fiber diets are recommended by the Harvard School of Public Health to help prevent type 2 diabetes; diets high in cereal fiber may lower your risk of type 2 diabetes. Cereal grains in particular may help lower your risk of heart disease by up to 40 percent and may ward off metabolic syndrome, a group of risk factors linked to heart disease and diabetes that includes high cholesterol, high blood pressure and high insulin levels.
Constipation, Diarrhea and Diverticulitis
Fiber was once thought to help prevent colorectal cancer. Although the latest research from the Harvard Nurses' Study refutes these claims, a high-fiber diet does offer some protection again diverticulitis, an inflammation of your lower intestine. Insoluble fiber consumption can lower your risk of diverticulitis by 40 percent. Fiber can also stop both constipation and diarrhea by quickly moving waste through your digestive system while adding bulk.
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