Your body is not able to digest dietary fiber, unlike other components of the food you eat. However, that does not mean that it is not important for good health. Not only can it help regulate your appetite and reduce your temptation to overeat, it is also very important for maintaining the health of your digestive system.
Function
There are actually two types of dietary fiber: soluble and insoluble. Insoluble fiber remains relatively intact as it travels through your digestive tract and is eliminated. It can help move food through your intestine, reducing your risk for digestive disorders such as constipation. Soluble fiber, although it still is not actually digested when you eat it, will combine with water and turn into a type of gel in your intestine. According to the Mayo Clinic, soluble fiber can help lower your levels of blood cholesterol and reduce your risk for heart disease.
Recommended Intake
According to the University of Maryland Medical Center, most United States citizens eat between only 10 and 15 g of fiber each day. The proper amount, however, should actually be between 20 and 35 g per day. If your daily fiber consumption is lower than it should be, you may be able to raise it simply by making a few small adjustments to your diet. For example, instead of drinking fruit juice, try snacking on raw fruits and vegetables. Instead of eating white bread, rice and pasta, try switching to the whole grain varieties.
Sources
The primary categories of foods that can provide you with significant amounts of fiber are fruits and vegetables, whole grains and nuts and seeds. For example, one cup of cooked whole wheat spaghetti contains 6.2 g of fiber. A cup of raspberries contains 8 g of fiber, and 1 cup of split peas contains 16.3 g. A cup of lentils contains 15.6 g, and 1 cup of cooked peas contains 8.8 g.
Indigestion
It is possible that if you significantly increase your dietary fiber intake in a short period of time, you could experience some symptoms of intestinal discomfort as your body adjusts to the higher fiber levels. These symptoms could include cramping, diarrhea or flatulence. In most cases, these symptoms will go away once your body's beneficial intestinal bacteria adjust to the fiber intake. If your symptoms persist, however, you should seek medical help.
References
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- University of Maryland Medical Center; Fiber - All Information; August 2008
- MayoClinic.com; High-Fiber Foods; November 2009
- Harvard School of Public Health: Fiber: Start Roughing It!
- FamilyDoctor.org; Fiber: How to Increase the Amount in Your Diet; December 2010
