Fiber, the indigestible part of plant foods, composes all plant-based foods including whole-grain breads and cereals, legumes, fruits and vegetables. Fiber is either soluble or insoluble. Insoluble fiber is also commonly referred to as roughage. Soluble and insoluble fiber play different roles in the body and have various health benefits.
Insoluble Fiber
Insoluble fiber is often referred to as roughage because this type of fiber does not dissolve in water. Insoluble fiber traverses your intestines largely unchanged, facilitating movement through the gastrointestinal tract and aiding in more regular bowel movements. Good sources of insoluble fiber include whole-wheat products, nuts, seeds, dark green leafy vegetables and the peels found on fruits and root vegetables.
Soluble Fiber
Soluble fiber is a type of fiber that dissolves in water. A diet rich in soluble fiber can help decrease cholesterol levels and control blood sugar levels. Good sources of soluble fiber include oats, psyllium, beans, peas, citrus fruits and pears.
Fiber Recommendations
Current guidelines from the Institute of Medicine recommend that men age 50 and younger get 38 g of fiber daily, and 30 grams daily for men over 50. For women under 50 years of age, 25 g of fiber is recommended daily and 21 grams for women over age 50. Whether your dietary fiber is soluble or insoluble is not important; focus on your total fiber intake. To increase your fiber intake, include a variety of fruits, vegetables, legumes and whole grain breads and cereals in your diet. Replace white bread and refined grains with whole grains such as whole wheat flour. As you increase your fiber intake, remember to drink plenty of fluids and increase fiber intake slowly to avoid bloating and gas.
Benefits of a High Fiber Diet
A high fiber diet has numerous health benefits including a decreased risk of diabetes, improved blood sugar control, a decreased risk of heart disease and decreased cholesterol levels. Fiber can also improve gastrointestinal health by decreasing constipation, preventing hemorrhoids and may possibly decrease the risk of certain types of cancer. Soluble fiber can also help control diarrhea by absorbing fluid and providing bulk for bowel movements. A high fiber diet can also be helpful for weight loss because these foods generally take longer to digest, leaving you feeling full for a longer period of time.
Member Comments