Although high-fiber diets are often recommended for good health, Americans eat only 15 g per day, a stark contrast to the recommended 20 to 35 g. Fiber comes from a range of natural food sources, and obtaining the recommended amount provides preventive and corrective methods for many health complications.
Prevent Disease
High-fiber diets prevent a host of diseases including heart disease, type 2 diabetes and diverticulitis, a painful intestinal inflammation. A 2004 study published in Archives of Internal Medicine which tracked more than 40,000 males found that when compared to low-fiber diets, high-fiber intake was linked to as much as a 40 percent reduction in the risk of coronary heart disease.
Improve Digestion
Fiber helps to bind food particles in the digestive tract and move it toward elimination. Consuming adequate fiber is a good way to combat constipation, one of the most common digestive complaints. Experts from the Harvard School of Public Health recommend fiber from wheat bran and oat bran as more effective for relieving constipation than fiber from fruits and vegetables.
Manage Weight
Fiber is a natural appetite suppressant because it provides satiety, helping you feel fuller longer. People who eat more fiber also tend to eat fewer calories, which in turn helps with weight loss and general weight maintenance. A 2007 study published in the American Journal of Clinical Nutrition found that men who consumed 33 g of insoluble fiber experienced a lower appetite and ate less than those who consumed a diet low in fiber. Fruits and vegetables are especially good sources of fiber for weight management as they provide satiety for minimal calories.
Tips
Increase the fiber in your diet slowly as adding too much too quickly can cause discomfort to your digestive system. Increase fiber intake by consuming whole fruits and vegetables instead of juices and replace meat with legumes like kidney beans and lentils at every other meal. Drink plenty of water when increasing fiber consumption and consult your physician if you are considering a fiber supplement.
References
- Archives of Internal Medicine, Pareira MA, et al, Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies
- American Journal of Clinical Nutrition, Rania Abou Samra et al, Insoluble cereal fiber reduces appetite and short-term food intake and glycemic response to food consumed 75 min later by healthy men
- Harvard School of Public Health: Fiber, Start Roughing It
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