Adequate fiber intake helps prevent diabetes, heart disease, diverticular disease and constipation, according to the Harvard School of Public Health. Although fiber is found in many food sources, many Americans still do not consume the recommended amount. Increase your fiber intake gradually, since your digestive system needs time to adjust to higher fiber consumption.
Soluble Fiber
Soluble fiber is found in plant cells. It does not dissolve in water and turns into a gel-like substance when it passes through the digestive system, which causes slower digestion. Food sources include oats, barley, lentils, beans, nuts, seeds, and some fruits and vegetables. According to MedlinePlus, soluble fiber can help lower bad cholesterol levels in the bloodstream, which decreases the chances of heart disease and stroke. Soluble fiber also helps lower glucose levels and helps prevent Type 2 diabetes.
Insoluble Fiber
Insoluble fiber does not dissolve in water and is also known as roughage. It helps make the stool bulky and also absorbs water and eliminates waste from the intestinal tract. Good food sources of insoluble fiber include whole-grain bread, rice and pasta; wheat bran; fruits with their skins; legumes; flaxseeds; and vegetables. As noted by the Colorado State University Extension, insoluble fiber plays an important role in the regulation of the digestive system and also prevents related health conditions like constipation, diverticulitis and hemorrhoids.
Supplements
Some people might need to use dietary supplements to obtain enough fiber. Conditions that might require supplements include diarrhea, constipation or irritable bowel syndrome. As gastroenterologist Michael Picco notes on MayoClinic.com, you should always consult your doctor before taking fiber supplements, particularly if you take regular medications like aspirin, warfarin or carbamazepine or if you have a medical condition like diabetes. Food sources are usually the best way to obtain your daily fiber requirement since they also contain other vitamins and nutrients.
Recommendations
For optimal health benefit, adult men ages 19 to 50 need 38 g of fiber per day and 30 g after age 50. Women under age 50 need 25 g of fiber daily and 21 g after age 50, according to the American Dietetic Association. Most Americans only consume about 14 g of fiber each day. To increase your fiber intake, choose fresh fruits and vegetables as often as possible instead of fruit beverages, and replace refined wheat products with whole grains.
References
- Harvard School of Public Health: Fiber: Start Roughing It!
- MedlinePlus: Soluble vs. Insoluble Fiber
- Colorado State University Extension; Dietary Fiber; J. Anderson, et al.; December 2010
- Clemson Cooperative Extension; Fiber; J.G. Hunter, et al.; September 2005
- MayoClinic.com; Fiber Supplements: Are They Safe to Take Every Day?; Michael F. Picco, M.D.; April 2011
- American Dietetic Association: Fiber
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