Most people know that fiber is "good" for them, but usually do not really know much to eat. This is perhaps the reason that the average American diet is deficient in dietary fiber, according to Colorado State University. Dietary fiber is measured in grams and has several health benefits such as reduced blood sugar, reduced blood cholesterol and weight loss or weight management support. You should become familiar with fiber and make sure that you are getting enough of it each day.
General Information
The University of Wisconsin at Steven's Point explains that is a carbohydrate that has no calories because it cannot be absorbed by your body. It comes from a part of plant material that is resistant to digestion by your gastrointestinal tract. Since it cannot be digested, it simply passes through your body. There are two types of fiber, soluble fiber and insoluble fiber. In general, soluble fiber slows your digestion by pulling in water to form a gel in your digestive tract. Insoluble fiber functions as a natural laxative and increases how fast foods pass through your system. The general daily recommendation for fiber intake is 25 g to 30 g, according to the University of Maryland Medical Center.
Sources of Fiber
Carbohydrate-based foods generally have the most dietary fiber. Breads, cereals and grains are complex carbohydrate food sources that are high in fiber. A half cup of 100 percent All Bran cereal has 8.8 g of fiber. One cup of cooked oatmeal has 4 g of fiber. Fruit is a healthful source of insoluble fiber. Blackberries have 7.6 g of fiber per cup. A cup of raspberries has 8 g of fiber, the most of any fruit, according to Dr. Jonny Bowden, Ph.D, a clinical nutrition specialist. Vegetables are also an excellent source of fiber. Peas are especially good; split peas have 16.3 g of fiber per cup. Lentils and baked beans are also among the richest food sources of fiber; they have 15.6 g and 10.4 g per cup, respectively.
Specific Fiber Recommendations
The average American consumes about 14 g of fiber on a daily basis, about half the dietary fiber that is recommended. You should consume 14 g of fiber for every 1,000 calories that you consume. For most people, that would mean 28 g to 35 g of fiber per day. The Food and Nutrition Board of the National Academy of Sciences Research Council lists specific fiber recommendations, in grams, based on your age. If you are a male, 19 to 50 years old, you should eat 38 g of fiber a day. If you are a female, 19 to 50 years old, you should eat 25 g of fiber a day. Children 1 to 3 years old require 19 g of fiber per day. Children 4 to 8 require 25 g of fiber a day.
Benefits of Fiber
In his book, "The 150 Healthiest Foods on Earth," Dr. Jonny Bowden explains why fiber is so important. Fiber, especially soluble fiber, can lower your blood cholesterol levels and slow down the rate at which sugar is absorbed and digested in your body. Control of blood sugar, or glycemic control, is particularly important if you are a diabetic or trying to lose or manage your weight. A diet that is high in fiber reduces your risk of developing type 2 diabetes. Dietary fiber tends to satisfy your appetite without the additional calories and keep you feeling "full" for longer. High fiber foods tend to have more volume and fewer calories than low fiber foods. This is another benefit if you are trying to lose weight. Dietary fiber is helpful to seniors to prevent constipation.
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