Fiber is an important part of an overall healthy diet. Getting adequate amounts of fiber can help to prevent or manage obesity, heart disease, diabetes and some forms of cancer. There are different kinds of fiber, and each provides different health benefits. A well balanced diet includes all kinds, however it is best to add fiber into the diet slowly. Too much fiber too fast can cause gas, bloating and cramps.
Soluble
Fiber is a complex carbohydrate, but the body can not digest fiber. There are two types of fiber, one of which is soluble. Soluble fiber partially dissolves in water. Good sources include oatmeal, oat bran, nuts, seeds, most fruits, dry beans and peas. A general goal is to get 14 g of dietary fiber for every 1,000 calories that you consume each day, says the Centers for Disease Control and Prevention. This amount should include a mix of all types of fiber.
Insoluble
The other type of fiber is insoluble, which includes cellulose, hemicellulose, and lignin. Insoluble fiber does not dissolve in water and good sources include wheat bran, whole grain products and vegetables. Insoluble fiber plays a role in maintaining good digestive health, as it helps to promote regular bowel movements, notes Cleveland Clinic.
Heart Disease
When it comes to preventing and managing heart disease, soluble fiber is best. This type of fiber, found in whole grains, can inhibit the body from absorbing cholesterol, which can help to lower the risk of heart disease. According to the Harvard School of Public Health, eating enough fiber may reduce the risk of heart disease by as much as 40 percent in some patients. However, consuming fiber must be combined with other heart-healthy lifestyle choices as well.
Diabetes
Carbohydrates, not sugar, is the main type of food that can cause a spike or drop in blood sugar levels. Some carbohydrates, such as white bread, white pasta, white rice and baked goods are digested very quickly, which can raise blood sugar levels too high. Carbohydrates in the form of whole grains, fruits and vegetables are digested more slowly, which keeps blood sugar levels steady. However, managing diabetes means controlling intake of all kinds of carbs. Since fiber is not actually digested by the body, it has no effect on blood sugar levels and the number of grams of fiber you eat. You can subtract fiber from the total grams of carbs you consume to balance out your meal plan, reports the Joslin Diabetes Center. In fact, diabetics who consume 50 g of fiber a day with most of that coming from soluble fiber may be better able to control their blood sugar levels.
Weight Control
To help maintain a healthy weight or when trying to shed pounds, the University of Iowa suggests including fiber in the diet because it creates feelings of fullness, which can curb binge and over eating. For weight loss, go for a combination of soluble and insoluble, as both have the same filling effect, but try to get most of your fiber from fruits and vegetables because they are also low in calories.
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