Fiber is a natural substance in plant foods, including fruits, vegetables, grains and legumes. Fiber in your diet can help lower your blood cholesterol, it can improve blood sugar levels if you have diabetes and it may help you lose weight, because it makes you feel full, so you don't feel the need to eat as often or as much. Fiber is not digested in the stomach, but passes through to the colon, which keeps your digestive system healthy by promoting regular bowel movements.
Types of Fiber
A healthy diet should include both soluble and insoluble fiber. Soluble fiber, which is found in oatmeal, nuts, seeds, legumes and some fruits, ferments and becomes gel-like in the intestines. This helps to slow your digestion. Insoluble fiber, which is found in whole-grain foods, green beans, potato skins, squash, tomatoes and nuts and seeds, attracts fluids and adds bulk to your stool. Insoluble fiber may speed up your digestion.
Dietary Guidelines for Fiber
How much fiber you need depends on your age and sex and how many calories you usually eat. In general, women between the ages of 19 and 50 should try to include at least 25 g of fiber in their diet every day, while men in that age group need about 38 g. Older adults need a little less, with the guideline for women over 50 being about 21 g per day and 30 g for men over 50. Because fiber content isn't listed on fresh fruits and vegetables, it can be a challenge to figure out how much fiber you are getting.
Fiber Supplements
It's best to meet your daily requirement for fiber by eating plenty of fresh vegetables and fruits, including the skins of apples, pears and potatoes. Whole-grain foods are another healthy way to meet your needs for fiber. If you're not able to get enough fiber in your daily diet, MayoClinic.com says fiber supplements, such as those based on psyllium husk or methyl cellulose and sold under the brand names Metamucil and Citrucel, are not harmful, even if taken daily. Tell your doctor if you are taking fiber or any other supplement, as many supplements interact with medications. Fiber can affect your body's ability to absorb aspirin and other medications, such as warfarin and carbamazepine. If you use insulin, you may need to adjust your dosage, as fiber supplements can affect blood sugar.
Side Effects of Fiber
If you're working to increase the fiber in your diet, whether through diet or supplements, start slowly. If you eat a lot of fiber at once, you might feel bloated and have a lot of gas or abdominal cramping or get diarrhea. By adding the fiber a little at a time, the bacteria in your digestive system can adjust more easily.
Constipation is often a sign that you're not eating enough fiber. Even if you are getting plenty of fiber in your daily diet, you need to drink lots of fluids, as fiber needs water to help it pass through your digestive system.
Even tough, stringy vegetables can provide fiber. They need to be chewed well, however, or they can be hard to digest and make you constipated.
Member Comments