Fiber is a vital component of any diet and may be found in a variety of food products such as fruits, vegetables and whole grains. Although not physically digested, it provides healthful foundations that allow for weight maintenance and bowel movement regularity. Fiber functions to either speed up or slow down the rate of digestion. Fiber adds bulk to fecal waste and prevents constipation, while the slow digestive process of fiber promotes satiety and may result in weight loss. Fiber is a crucial element of whole grains. By incorporating whole grains into your diet, you automatically ingest fiber. Consult with your health care adviser prior to implementing dietary changes.
Bowel Movement Regularity
Insoluble fiber, the type of fiber found in a variety of whole-grain food products, speeds up the excretion of fecal matter as it promotes movement throughout the digestive tract and increases stool bulk. This process not only relieves constipation, but it may also guard against additional health conditions such as hemorrhoids and diverticulosis, which is characterized as the formation of small pouches along the intestinal wall. Individuals who have diarrhea may also find relief with fiber ingestion as it helps to solidify loose, watery stools.
Blood Glucose Stabilization
Some whole-grain products, such as oats and barley, contain soluble fiber that health care experts believe may help prevent against Type 2 diabetes. Individuals partaking in a carbohydrate-rich diet may experience blood glucose fluctuations that may elevate hunger and also impact energy levels. Soluble fiber slows the absorption of glucose and may improve blood glucose levels in diabetic patients. In effect, a higher intake of fiber may support weight-loss efforts as it requires more chewing time and promotes feelings of satiety so that your total daily caloric intake is lower.
Cardiovascular Health
Soluble fiber, also found in beans, flaxseed and oat bran, may also promote cardiovascular health as it helps to decrease levels of low-density lipoprotein in the bloodstream. Low-density lipoprotein, otherwise known as "bad" or LDL cholesterol, is responsible for elevated blood pressure and inflammation. Protect your heart by increasing your intake of fiber, whether it is from fruits, vegetables or whole grains, and lowering your LDL cholesterol.
Recommendations
According to the USDA's Dietary Guidelines for Americans, 14 grams of fiber is recommended per 1,000 calories; however, the amount may vary by age and gender. Most children ages 4 to 8 require 25 grams of fiber each day. Teenage boys and adult men should ingest 38 grams of fiber, while teenage girls and adult women should have a daily intake of 26 grams of fiber. Food products containing a minimum of 5 grams of fiber per serving are considered to be high in fiber. Whole-grain options that are rich in fiber include bran cereal, oatmeal, brown rice and buckwheat.
Member Comments