Cellulose is a component of plant cell walls and thus, a common ingredient in vegetables, grains and fruits. Humans cannot digest cellulose, which is transported through your digestive tract unaffected. Cellulose and other fibers are essential components of a healthy diet and help reduce your risk for several health conditions.
Cellulose
Cellulose is a large carbohydrate molecule -- also called polysaccharide -- build from several hundreds or thousands of glucose molecules. Cellulose is very similar to starch -- another polysaccharide found in plants and build from glucose molecules. The individual glucose units are linked together with a beta-1,4-bond in cellulose, while they are linked with an alpha 1,4-bond in starch. This difference in the acetyl bond between the glucose molecules makes starch and cellulose very different from a dietary standpoint. Humans have enzymes that can digest the alpha bond between glucose in starch and the sugar units can then absorbe into your body. However, you do not have an enzyme that could break the beta bond and thus cellulose is not digested by humans.
Fiber
Carbohydrates that your body cannot digest are called fiber. Besides cellulose, many other fiber molecules are found in plants including pectin, hemicellulose, gum and mucilage. All fiber molecules are calorie-free and cannot be digested in your body.
Benefits
The U.S. Department of Agriculture reports that dietary fiber may help reduce your risk of cardiovascular disease, obesity and type 2 diabetes. Eating fiber containing foods make you feel full easily, which can help limit your food and calorie intake and help you lose weight. Fiber also limits absorption of cholesterol and high fiber diet can help lower your blood cholesterol levels. In addition, dietary fiber also promotes healthy laxation by increasing fecal bulk and preventing constipation.
Dose
You should get 14 g of fiber for every 1,000 calories you eat. According to the USDA, women should get at least 25 g and men 38 g of fiber every day. However, it is estimated that Americans currently consume only 15 g of fiber per day.
Food Sources
Plant-based foods are natural sources of fiber. Eating foods such as vegetables, fruits, grains and nuts provide you with cellulose and other fiber molecules. For example, oatmeal has 4 g; blackberries 7.6 g; banana 3.1 g; beans 10.4 g; carrots 3.1 g; and peas 16.3 g of fiber in 1 cup.
Member Comments