How Does Insoluble Fiber Help The Body?

Insoluble fiber provides a number of health benefits. Because it absorbs water instead of being dissolved by water, insoluble fiber adds bulk to your stool and keeps it soft. Increase your daily intake by consuming beans, nuts, vegetables, wheat bran and whole wheat flour. However, in doing so, remember that much of the insoluble fiber content in fruits and vegetables is located in the skins and seeds, so eat the entire selection, when possible.

Benefits of Insoluble Fiber

In addition to acting as a natural stool softener, insoluble fiber also speeds up the movement of food through your digestive tract, helping to prevent constipation, diverticulitis and hemorrhoids. It also lowers your risk for Type 2 diabetes, obesity, heart disease, stroke and heart attack --- and may lower your risk for colon cancer, according to a 2009 article published in "Nutrition Reviews."

Recommended Intake

Most Americans do not consume the recommended amount of daily fiber, despite its benefits. The Institute of Medicine of the U.S. National Academy of Sciences set the dietary reference intake for fiber in September 2002, recommending that adult women consume 25 g of fiber per day -- and women over 50 take in 21 g per day. Adult men should consume 38 g of fiber per day, and those over 50 should strive for a 30 g daily intake. This fiber consumption level should be met with a mix of soluble fiber and insoluble fiber, as they each help the body in different ways.

Increasing Your Intake

Eating more foods containing insoluble fiber is the best way to increase your daily intake. Eat more whole grains and fewer refined grains, because refined grains, such as white rice, regular pasta and white bread, have most of the fiber removed. Consume fewer processed foods, and add more vegetables to your diet, whether they be canned, fresh or frozen vegetables -- as they all contain similar amounts of fiber. Try replacing some of your meat-based meals with dishes that incorporate beans and other legumes. These ingredients are full of fiber and contain no cholesterol and little fat, unless you add it during preparation. Although nutrition facts labels do not specify the type of fiber, both soluble and insoluble fiber are beneficial, so check labels to find products that contain the most dietary fiber.

Considerations

Increase your fiber intake slowly, and increase your fluid intake at the same time to limit the potential side effects, including gas and other intestinal issues. Consume a variety of different sources of fiber, and spread them out throughout the day to give your body more time to process the fiber you consume, recommends AskDrSears.com.