Fiber is one of the most important nutrients in the diet, but it's also one of the most under-consumed. Both types of fiber, crude and soluble, help improve digestion and can prevent numerous health problems. Many common foods contain healthy doses of crude fiber, making it easy to increase your daily fiber intake.
General Info
Crude fiber is more commonly known as insoluble fiber because it doesn't dissolve in water. Your body doesn't digest or absorb fiber, so it passes almost intact through your digestive system and out of your body. Crude fiber is found in the cell walls of fiber molecules, including cellulose, hemicellulose and lignin, and it binds to water as it passes through the digestive tract. According to Colorado State University, crude fiber makes up between 14 and 50 percent of total dietary fiber in foods.
Benefits of Crude Fiber
According to the Mayo Clinic, crude or insoluble fiber promotes the movement of material through your digestive tract and increases stool bulk, preventing constipation, diverticulosis and hemorrhoids and helping to normalize bowel movements. High fiber foods take longer to eat and digest without carrying calories, making you feel fuller longer, which can help increase weight loss and prevent overeating. According to Colorado State University (CSU), insoluble fiber may also help prevent colon cancer by increasing the rate at which wastes are eliminated by the body. Crude fiber can also decrease cholesterol and help lower blood glucose levels.
Foods That Contain Crude Fiber
Whole-wheat flour, wheat bran, nuts, beans and several vegetables are good sources of crude fiber. Choose whole grain breads, pastas and cereals and avoid refined or processed foods, such as canned fruits and vegetables. Fresh vegetables have more fiber than canned or frozen versions. According to Harvard University Health Services, some vegetables that are high in crude fiber include okra, peas and sweet potatoes. Crude fiber-rich fruits include raspberries, pears, apples and figs. All beans are high in crude fiber, with pinto beans, lentils and navy beans leading the pack. For a breakfast cereal high in crude fiber, look for Fiber One or All Bran. For a complete list of crude fiber content in common foods, see the resource below.
Dietary Recommendations
Since many foods contain both soluble and insoluble fiber, and both kinds of fiber are beneficial to the diet, the Dietary Guidelines for Americans only lists a recommended amount of total dietary fiber, without specifying a recommendation for crude fiber alone. Kids should consume between 19 and 25 grams of fiber per day, men between 30 and 38 grams, and women between 21 and 26 grams daily. Pregnant and lactating women need at least 28 grams of fiber per day. Unfortunately, CSU reports that the average American only consumes 14 grams of dietary fiber a day, so most people could benefit from increasing their fiber intake.
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