Fiber is a dietary component of carbohydrates which has many different health benefits. Though fiber can contribute to a feeling of fullness and help prevent constipation, many Americans do not eat nearly enough fiber for a healthy diet. Fiber is found in foods like whole grains, fruits and vegetables, which should be eaten frequently for your health.
What is Fiber?
According to the Harvard School of Public Health, fiber naturally occurs in most plant foods, which are carbohydrates. Humans benefit from eating foods with fiber, but we never actually fully digest it. The American Dietetic Association states that fiber swells in the stomach and adds bulk to the stool weight, so that bowel movements are occur regularly.
Types of Fiber
There are several different types of fiber, explains the Harvard School of Public Health. Insoluble fiber, found in foods like whole grains and vegetables, adds weight to the stool so that it passes through the intestines quickly. Soluble fiber, which is in foods like oats and barley, binds with water and slows digestion. Soluble fiber and insoluble fiber are both healthy.
Average Fiber Intake
Though dietary fiber provides many health benefits, the Harvard School of Public Health states that the average American consumes only about 15 g of fiber each day. This is most likely due to the fact that the typical American diet includes too many fast foods and processed foods like chips, crackers, candy and pastries, which contain very little fiber. Americans should increase the fiber in their diet by adding foods like whole grains, nuts, lentils and soy products.
Daily Recommendations
The American Dietetic Association states that women should consume at least 25 g of total fiber each day, while men should consume at least 38 g a day. The recommendation is higher for men than women because men typically eat more calories than women. According to the American Dietetic Association, the more calories you eat, the more fiber you need to consume.
Benefits of Fiber
It is important to meet the daily recommendations for fiber intake because fiber can help to prevent weight gain and digestive problems like constipation, according to the American Dietetic Association. The American Dietetic Association also states that fiber can help lower cholesterol and when eaten often enough, can help to prevent heart disease. Fiber works to help control blood sugar levels too and therefore, is a useful tool for diabetics.
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