Dietary fiber is an essential component of any well-balanced, healthy diet. Fiber is a form of carbohydrates and can be classified into two types: soluble and insoluble. Both are necessary for a healthy digestive system. Yet, soluble and insoluble fiber differ in how they act within the intestines, the foods in which they are found and how they benefit the body. It is important to select nutritious foods that provide adequate fiber to meet your daily needs.
What is Fiber?
Dietary fiber, also called roughage or bulk, is found in plant foods such as fruits, vegetables and grains. Fiber is the part of the plant that is not digested or that enzymes do not absorb in the intestinal tract. It passes through your body relatively intact. Fiber plays many important roles in maintaining good health. It improves the integrity of the digestive system, prevents chronic diseases, adds bulk to your diet, treats constipation, increases satiety and helps control weight.
Soluble Fiber
Soluble fiber is found inside plant cells and dissolves in water. It acts like a sponge because it attracts water and turns into a gel during digestion. Soluble fiber slows the passage of food through the gastrointestinal tract. It will stick to cholesterol and remove it from the body, ultimately reducing cholesterol levels. It can help lower blood glucose levels and prevent heart disease. It is found in oat bran, barley, nuts, seeds, peas, lentils, beans, psyllium and certain fruits and vegetables.
Insoluble Fiber
In contrast, insoluble fiber is found in the cell walls of plants and cannot dissolve in water. It is the tough, stringy portion of a plant that gives it strength and holds it together. This type of fiber increases fecal bulk and speeds up the passage of food through the digestive tract. Insoluble fiber is beneficial in treating constipation, hemorrhoids, diverticulitis and restoring bowel regularity. Insoluble fiber is found in wheat bran, whole grains, whole wheat flour, nuts and most vegetables.
Daily Requirement
The Food and Nutrition Board of the National Academy of Sciences Research Council established dietary reference intakes, or desirable intake levels, for fiber. Men under age 50 require 38 g of fiber daily and women under 50 need 25 g of fiber daily. After age 50, men need 30 g of fiber each day and women require 21 g. However, the average American consumes 11 to 14 g of dietary fiber daily, significantly less than the desired level for both men and women. On average, soluble fiber should account for at least 30 percent of your total fiber intake.
Increasing Fiber
Signs of inadequate dietary fiber include constipation, infrequent bowel movements, hard stools, sluggish bowels and abdominal pain. If your diet does not include enough fiber-rich foods, you should gradually increase the amount of fiber through eating a varied and balanced diet. Beginning a high-fiber diet too quickly may result in gas, bloating, frequent bowel movements, large-volume stools and abdominal pain.
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