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Most people seem to know that fiber is important to have in their diet but are often not sure why it is so important. What is fiber? Why do we need it? What's the big deal?
What is Fiber?
Dietary fiber is commonly referred to as "bulk" or "roughage". It originates from plant parts and is unable to be digested by the human body. There are two types of fiber categorized by how it dissolves in water. Soluble fiber partially dissolves in water whereas insoluble fiber does not. Insoluble fiber plays an important role in intestinal motility and bowel regularity. Soluble fiber has been shown to be involved with lowering both cholesterol and blood sugars levels. A diet loaded with both types of fiber is ideal.
How Much Fiber Do You Need?
The American Dietic Association recommends that a healthy adult should consume a minimum of 20-35 grams of fiber a day. A child's intake should equal their age plus an additional 5 grams per day. For example, a 5 year old should try to intake 10 grams of fiber daily. Certain health conditions may warrant the need for more or less fiber depending on the situation of the individual.
The Health Effects of Eating Fiber
Cardiovascular Disease--Coronary heart disease is a major cause of death in both men and women. Cholesterol builds up in the coronary arteries that feed the heart and can result in a heart attack. A high dietary intake of fiber has been shown to decrease the absorption of cholesterol and decrease LDL cholesterol levels (the "bad" cholesterol.) The lower your LDL cholesterol, the healthier your heart.
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Type 2 Diabetes--Type 2 diabetes is the most common form of diabetes and is characterized by high blood sugar values due to either the body not producing enough insulin, the body not responding to the insulin it produces, or a combination of both. In addition to maintaining a healthy weight and exercising, high fiber intake has also been shown to reduce blood sugar. If you don't have diabetes, this could be a way to prevent it. If you have type 2 diabetes, this could be a way to keep it under control!
Weight Control--Obesity is a growing problem in the United States. There is evidence that bulking up with fiber rich foods could lead to weight loss. Fiber slows the movement of foods through the intestines and has been shown to decrease hunger feelings and food intake.
Constipation--Constipation is one of the most common gastrointestinal complaints. The gastrointestinal tract is very sensitive to dietary fiber and can relieve as well as prevent constipation. Diets rich in fiber increase the number of bowel movements and the ease in which the stool is passed. Fluid intake along with the fiber is also very crucial in regularity.
Fiber Sources
One can increase fiber intake by paying attention to food labels and selecting foods with the greatest amount of fiber. Cereals such as Fiber One, All-Bran, and Bran Buds have almost half of your daily recommended value in just one serving! Oatmeal and Raisin Bran are other great cereal sources of fiber. Vegetables like broccoli, brussel sprouts, carrots, corn, and peas provide fiber too. Fruits such as apples (with
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the skin), bananas, blueberries, oranges, raisins, raspberries, and strawberries are good sources as well. Legumes of any type are very rich in fiber. In addition, if there is ever an option, always choose whole grain over refined grain as it contains more fiber.
Over the counter fiber supplements are available in different forms including powders, chewable tablets, and capsules. Examples of such supplements include Metamucil, Citrucel, Fibercon, etc. Although fiber obtained from the foods you eat is the best source, supplements are another way to increase your overall intake. The downfall to supplements is the amount and frequency you have to take the products in order to get any substantial amount.
Helpful Tips About Fiber Intake
Increase Slowly--Slowly incorporate fiber into your diet. Increasing too quickly can lead to gas, bloating, and diarrhea.
Drink plenty of fluids--If you do not drink enough fluids throughout the day, it could lead to constipation. Hydration is the key to passing the fiber through the digestive tract.
Developing new eating habits is not an easy task. It will take time and practice to efficiently incorporate foods rich in fiber into your diet. The benefits of fiber make the task well worth the effort!
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