Roughage, bulk, fiber, whatever you call it, your body uses non-digestible carbohydrates to assist in keeping your bowels regular, but dietary fiber causes other positive effects besides making your trips to the toilet less strenuous. Dietary fiber may decrease your risk of heart disease and diabetes and help fight obesity, notes the U.S. Department of Agriculture.
About Fiber
Dietary fiber is composed of carbohydrates, primarily non-starch polysaccharides, and lignin, a substance found in plant cell walls. These substances pass through your gastrointestinal tract without being digested. Digestion-resistant fiber adds bulk to fecal matter and helps prevent constipation. According to Dr. David Topping of the Commonwealth Scientific and Industrial Research Organization, resistant starch, which is found in bananas and legumes, is emerging as an even better promoter of bowel health than non-starch polysaccharides, though most people in developed nations do not get enough.
A Fiber Shortfall
Most Americans consume far less than the daily dietary fiber recommended by the Institute of Medicine, according to Topping. The minimum amount of fiber to promote regularity is about 23 g per day, and for optimal health benefits, you should consume more than that.
Needs Based on Caloric Intake
According to the USDA the Adequate Intake for dietary fiber is 14 g per 1,000 calories. For most women, this adds up to about 25 g per day. Men should consume about 38 g per day. On average, Americans consume only 15 g per day, which is the result of choosing foods containing refined rather than whole grains and not eating enough plant-based foods.
Sources of Fiber
If you're seeking to increase your fiber intake, the "musical fruit" may be playing your song. Beans contain lots of dietary fiber. A 1 cup serving of cooked navy beans, for example, provides 19.1 g of fiber. Whole-grain cereals often tout their high fiber content and can be a great way to start off your day with a healthy dose of fiber. A 1/2 cup of 100 percent wheat bran cereal provides 12.5 g of fiber. Vegetables, such as artichokes, spinach, mushrooms and brussels sprouts, and fruits such as prunes, pears, guava and berries, are also rich fiber sources. You can also reach for nuts when you want more fiber -- about 23 almonds provide 3.5 g of fiber, and 49 pistachios contains 2.9 g.
