Fiber is an essential component to a healthy diet and nutrition plan. Dietary fiber is the part of plant foods that cannot be digested or absorbed in the body. Instead, it passes through the digestive tract for elimination. It assists in regulating a healthy digestive system by pushing waste products through the stomach and intestines for elimination. In addition to removing toxins from the body, fiber may also decrease low-density lipoprotein, known as "bad" cholesterol, in the blood and prevent serious illnesses including heart disease and stroke. Include fiber-rich foods in your daily diet to maintain a healthy digestive system and body.
Soluble Fiber
There are two types of dietary fiber including soluble and insoluble fiber. Soluble fiber dissolves in water to form a gel-like substance. It assists in slowing down digestive processes and decreases the rate of nutrient absorption, including that of sugars and starches. This contributes to a slow and steady stream of energy being dispersed to the body, preventing dips in energy and hunger cravings. Foods high in soluble fiber include a a variety of fruits such as berries, bananas, apples, pears, prunes and legumes such as beans, peas and lentils.
Insoluble Fiber
Insoluble fiber has similar properties and is equally as significant to digestive health as soluble fiber. This type of fiber doesn't dissolve in water. Instead, it acts to bulk up stools to enable easier passage of bowels for elimination. This aids in the elimination of toxins from the body and decreases digestive upsets such as constipation. Healthy food sources of this fiber include whole grains, such as whole-wheat flour and oat bran, nuts and various vegetables such as dark, leafy greens.
Fiber Deficiency
Inadequate dietary intake of fiber may lead to several health conditions. Most common are digestive disturbances and irregularities such as constipation or an irritable bowel. Many people experience flatulence and bloating if they aren't eating fibrous foods to help eliminate undigested foods and waste from the intestinal tract. Other serious health risks include diverticulosis, colon cancer, high cholesterol and hemorrhoids. Consult with a physician immediately if you have any change in bowel patterns or unknown health concerns.
Balanced Diet
Fiber is essentially needed in the diet to normalize bowel movements for a healthy digestive system. However, it must be part of an overall balanced diet that consists of complex carbs, lean proteins and healthy fats. The body needs a variety of vitamins and minerals to thrive and decrease the risk of serious illnesses. Furthermore, increasing your fiber intake too quickly can actually aggravate digestive problems and lead to constipation or flatulence. Give your body time to adjust to increased fiber intake by gradually adding in high-fiber foods to your diet. Additionally, increase your water intake concurrently with fibrous increases, as it will help move food and waste through the digestive system for elimination.
References
- Harvard School of Public Health: The Nutrition Source: Fiber: Start Roughing It!
- "Complete Idiot's Guide to Total Nutrition, Fourth Edition"; Joy Bauer M.S., R.D., C.D.N
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
