Why Dietary Fiber is Essential

Eat more fiber. You've heard this before, right? But do you know why fiber is so good for your health?

Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes and is probably best known for its ability to prevent or relieve constipation. But foods containing fiber provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

So, what is dietary fiber?

Dietary fiber, includes the parts of plant foods your body can't digest or absorb. Unlike other food, such as fats, proteins or carbohydrates which your body breaks down and absorbs; fiber isn't digested by your body. Instead, it passes mostly intact through your stomach, small intestine and colon and out of your body.

There are two classifications of fiber, soluble which dissolves in water and insoluble which does not dissolve.

• Soluble fiber. This type of fiber dissolves in water and forms a gel-like substance. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

• Insoluble fiber. This type of fiber encourages the movement of material through your digestive system and increases stool bulk, helpful for those who struggle with constipation or irregular stools. Foods such as whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Different plants foods offer different amounts of soluble and insoluble fiber so eating a wide variety of high-fiber foods is important.

What are the benefits of a high-fiber diet?

• Regulates bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool decreases your chance of constipation. If you have loose stools, fiber can help to solidify them.

• Helps maintain bowel health. A high-fiber diet can lower your risk of developing hemorrhoids. Studies have shown that a high-fiber diet can likely lowers the risk of colorectal cancer.

• Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed, psyllium and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, (bad cholesterol). Additionally, studies also have shown that high-fiber foods may benefit the heart by, reducing blood pressure and inflammation.

• Helps control blood sugar levels. With people who have diabetes, fiber — predominantly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels.

• Aids in achieving healthy weight. High-fiber foods are more filling than low-fiber foods, so you tend to eat less and stay full longer.

• Helps you live longer. Some studies point to that increasing your dietary fiber is associated with a reduced risk cardiovascular disease and some cancers.

So, how much fiber do you need?

According to the American Heart Association, it’s recommended to get at least 25 grams of fiber on an average for a 2,000-calorie diet.

The majority of Americans get less than half of the recommended daily fiber intake.

For individuals with digestive issues and conditions, dietary fiber may help relieve symptoms. High fiber intake helps shift the balance of bacteria, increasing healthy bacteria, while decreasing the unhealthy bacteria that can be the root of some digestive problems.

What are the best fiber choices?

• Whole-grain products

• Fruits

• Vegetables

• Beans, peas and other legumes

• Nuts and seeds; flax; chia

Refined or processed foods, such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals are all low in fiber.

Are fiber supplements good?

Whole foods rather than fiber supplements are generally better. Fiber supplements don't offer the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do.

Some people may still need a fiber supplement if dietary changes aren't sufficient or if they have suffer from conditions, such as constipation, diarrhea or irritable bowel syndrome. Check with your doctor before taking fiber supplements.

High-fiber foods are good for your health. Note that adding too much fiber too fast may cause gas, abdominal bloating and cramping. Try increasing fiber in your diet gradually over a few weeks. This allows the bacteria in your digestive system to adjust to the change.

Fiber works best when it absorbs water, making your stool soft and bulky. So make sure you are drinking an adequate amount of water.