Colon cancer prevention and a healthy digestive system are just two of the benefits from a diet rich in fiber, according to the American Dietetic Association. A high-fiber diet also contributes to lower cholesterol, promotes weight loss and helps to prevent diabetes. In order to reap the maximum benefits from your fiber consumption, it is crucial to meet your body’s daily fiber needs.
Benefits of Fiber
Fiber is the part of the plant your body cannot digest. It helps you feel full while preventing issues like constipation, hemorrhoids and irritable bowel syndrome. It prevents constipation by increasing the weight and size of your stool, making your bowel movements softer and easier. In addition, high-fiber foods require more chewing, are usually low in calories and leave you feeling full for a greater period of time.
Soluble and Insoluble Fiber
Soluble fiber, or fiber that dissolves in water, helps to control blood sugar levels, which reduces the risk for type 2 diabetes. Found in foods like oats, barley, carrots and apples, it helps to lower blood cholesterol and glucose levels. Insoluble fiber does not dissolve in water and is what moves waste through your digestive system. It promotes regular bowels and a healthy colon. Insoluble fiber is in whole-wheat flour, wheat bran, nuts and a variety of vegetables.
Dietary Fiber Recommendations for Men and Women
According to the Centers for Disease Control, you should get 14 g of dietary fiber for every 1,000 calories. The Mayo Clinic, however, specifies according to sex and age, stating that men 50 years old and younger should consume 38 g of fiber per day and older men should get at least 30 g daily. Women 50 years old and younger should consume at least 25 g of fiber daily. Women older than 50 should consume at least 21 g daily.
Sources of Fiber
The CDC recommends whole grains as a good source of fiber. Foods like brown rice, quinoa, buckwheat, millet, wild rice, whole wheat and even popcorn are acceptable options for whole grains. Fruits, dry beans and peas are also viable sources of fiber. Grain refining removes the outer coat of the grain, making it less fiber-rich. Avoid refined or processed foods like white bread and pasta and sugary cereals; these are poor sources of fiber.
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