You need to consumer fiber every day to get a number of physical benefits. Fiber helps you have regular bowel movements, but it also protects against high cholesterol and heart disease. A high-fiber diet is generally safe, but it helps to keep certain guidelines in mind when you beef up the fiber content of your daily menus.
Variety
Fiber comes in both soluble and insoluble varieties, meaning that water changes one type into a gel after you eat it but does not affect the other. Soluble and insoluble fiber both aid digestion, while the soluble form also helps control high cholesterol and maintain a healthy blood glucose level. Get maximum benefits from your high-fiber diet by eating a mixture of both fiber types. Soluble fiber comes from peas, carrots, oats, beans, apples, and citrus fruits such as grapefruit and oranges, according to MayoClinic.com, and insoluble fiber sources include vegetables, wheat bran and whole-wheat flour.
Hydration
A high-fiber diet prevents constipation by helping other food move through your body and increasing the size and weight of stool, since the fiber itself is not digested, according to MayoClinic.com. This helpful dietary substance cannot perform its job if you are not properly hydrated. Drink at least 8 cups of water per day for overall health, including good digestion. The water moistens your stool and makes it easier to pass. Soluble fiber needs water to provide its blood sugar- and cholesterol-related health benefits because it cannot change form without enough liquid.
Side Effects
When your body has adjusted to a high-fiber diet, you should not notice any side effects. However, you might suffer some problems when you first increase your fiber intake if you change your diet too quickly. Bloating, flatulence and abdominal pain are all potential side effects if you do not gradually phase in your new eating habits. Slow down your fiber intake if you get gas or discomfort in your stomach and work your way up to the desired about of fiber. The symptoms should stop when you make this adjustment.
Supplements
Changing your diet is the healthiest way to get your daily fiber requirement. Women need 21 to 26 grams of fiber a day, and men need 30 to 38 grams, according to the Colorado State University Extension, but some people cannot reach the recommended amount with food alone. Consider adding a fiber supplement to your daily routine if you are not getting enough roughage from your meals. Fiber supplements come in powder and chewable varieties and are usually made from soluble fiber derived from psyllium.
References
- MayoClinic.com; Dietary Fiber, Essential for a Healthy Diet; November 2009
- MayoClinic.com; Fiber Supplements, Are They Safe to Take Every Day?; Michael Picco; April 2011
- The New York Times; Fiber; August 2008
- Colorado State University Extension; Dietary Fiber; December 2010
- MedlinePlus; Blond Psyllium; July 2011
Member Comments