The human body cannot digest all carbohydrates. That doesn't mean that nondigestible carbohydrates have no nutritional purpose. Quite the contrary, carbohydrates that pass through your gastrointestinal system without being broken down and absorbed are beneficial in disease prevention, according to the Linus Pauling Institute. You may be familiar with these carbohydrates under another name: fiber.
About Fiber
There are multiple different types of carbohydrate that your small intestine can't digest. This diverse group of compounds, collectively referred to as "fiber," resists the action of enzymes designed to break down certain chemical bonds and prepare nutrients for absorption. Fiber travels to your large intestine intact and is excreted along with the waste products of metabolism. Fiber can be derived from plant, animal and synthetic sources.
Types of Nondigestible Carbohydrate
Scientists use several different methods to classify fiber. It can be functional, meaning the fiber has been isolated from another source, such as chitin, which is extracted from crustacean exoskeletons. Dietary fiber is that which is found naturally in food, such as beta glucan, found in oats. Fiber can also be classified according to its ability to dissolve in liquid. Soluble fiber, such as the nondigestible carbohydrate psyllium, disperses in water. Insoluble fiber, such as lignin, does not.
Benefits of Nondigestible Carbohydrates
Even though you do not derive calories, vitamins or minerals from nondigestible carbohydrates, you do derive health benefits. Nutritionist Jennifer Anderson of the Colorado State University Extension states that fiber can aid in the prevention and treatment of constipation, hemorrhoids, diverticulosis and high cholesterol levels. A diet high in nondigestible carbohydrates also benefits those trying to lose weight by filling the belly with calorie-free carbs.
Sources of Nondigestible Carbohydrates
To increase your consumption of nondigestible carbohydrates, look to the plant kingdom. Fruits, nuts, vegetables and whole grains are sources of nondigestible carbohydrate. Consuming these foods in their whole state, rather than in more processed forms, will provide more fiber. According to the 2010 Dietary Guidelines for Americans, women between the ages of 19 and 30 should consume 28 g of fiber daily. Men in that age group should consume 34 g. These amounts decrease in later years. Between the ages of 31 and 50, women should consume 25 g and men should consume 31. Past the age of 50, women should consume 22 g and men should consume 28 g of fiber each day.
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