5 Things You Need to Know About Dietary Fiber

1. Not All Dietary Fiber is The Same

Fiber is different than other foods you eat such as protein because it is not digested in the same way. There are two types of dietary fiber soluble and non soluble. Insoluble fiber means it doesn't dissolve in water. This type of fiber helps the digestive system by bulking up stool. Soluble fiber does dissolve in water and turns into a gel. We need both types of fiber in our diets. Luckily both types of fiber can easily be found in everyday foods.

2. Fiber Keeps Things Movin Along

Dietary fiber is important for good digestive health. Fiber keeps your bowels functioning well and helps reduce constipation. It may also lower digestive problems such as irritable bowel syndrome. But a diet high in fiber has other benefits. It can help control blood sugar levels and lower cholesterol in the blood. Because it fills you up it helps control weight and may aid in weight loss. Some researchers believe a high fiber diet may reduce the chances of developing certain cancers such as colorectal cancer.

3. Fiber Filled Foods

To maintain a diet high in fiber eat whole grain foods such as oatmeal, bran cereals and brown rice. Usually foods made with white flour are not high in fiber. Add vegetables to your diet. Dark green vegetables such as peas, green beans and broccoli have a high amount of fiber. Fruit can also be a good source of fiber. Apples and pears are a good example. Keep the skin on because it contains a large amount of the fiber.

4. How Much is Enough?

Researchers believe most people have a dietary fiber deficiency and need to increase the amount of fiber filled foods they eat. Follow these fiber guidelines. Most men under the age of fifty need 38 grams of fiber a day. Women need 25 grams. The amount of fiber needed decreases slightly with age. Keep track of fiber intake by reading nutritional labels on food packages. Labels contain the number of grams of fiber per serving.

5. Work Your Way up

Although a high fiber diet is good for you, too much too soon can spell trouble. Eating too many high fiber foods can cause stomach pain, bloating and increase in stomach gas. This is because the body needs time to adjust to the increase. Prevent problems by gradually increasing the amount of fiber you eat over the course of a few weeks. Be sure to drink extra water when you add fiber to your diet. Too much fiber without water can make stool hard to pass.