The Many Health Benefits of Dietary Fiber

Dietary fiber provides the body many health benefits. Eat more fiber. Fiber is found in fruits, vegetables, whole grains and legumes. It is best known for its ability to prevent or relieve constipation; however, dietary fiber provides the body with other benefits such as:

• Lowering your risk for diabetes


• Lowering your risk for heart disease

Increasing the amount of fiber you eat each day is really not difficult. You need to determine how much dietary fiber your body requires each day.

There are two categories of fiber:

1. Insoluble fiber: Increases movement of material through the digestive system and increases stool bulk. Insoluble fiber is beneficial to those who suffer with constipation or irregular stools. Good sources of insoluble fiber are whole-wheat flour, wheat bran, nuts and many vegetables.

2. Soluble fiber: Dissolves in water to form a gel-like material. Soluble fiber is beneficial in helping lower blood cholesterol and glucose levels. Soluble fiber is found in oats peas, beans, apples, citrus fruits, carrots, and barley.

Your goal should be to eat a wide variety of high-fiber foods to receive the maximum of health benefits.

Fiber is not digested by your body the way fats, proteins and carbohydrates are. The body breaks down and absorbs fats, proteins and carbohydrates, but not fiber. Since the body does not digest fiber it passes practically unchanged through the stomach and small intestine and on into the colon. Bulky stools are easier to pass. When you eat enough fiber your stools will increase in weight and soften making them easier to pass. Loose, watery stools are also helped to solidify when fiber is adequate in the body.

Review the following disorders a high-fiber diet may help you lower the risk of:

• Hemorrhoids


• Irritable bowel syndrome


• Development of small pouches in the colon (diverticular disease)


• Lower blood cholesterol levels


• Slow the absorption of sugar (for people with diabetes, this helps improve blood sugar levels)


• A high-fiber diet may also reduce the risk of developing type 2 diabetes.

If you are watching your weight, eating a high-fiber diet might help with weight loss. High-fiber foods usually take more time to chew. This gives your body time to feel like you are no longer hungry and you will be less likely to overeat. A high-fiber diet can make a meal feel larger so you stay full for a greater amount of time. A high-fiber diet usually has fewer calories for the same volume of food.

The health benefits of dietary fiber are definitely enough to consciously add more to your daily diet. The National Academy of Sciences' Institute of Medicine recommends the following:

• Men age 50 and younger: 38 grams per day


• Men age 51 and older: 30 grams per day


• Women age 50 and younger: 25 grams per day


• Women age 51 and older: 21 grams per day

Some good sources of dietary fiber are:

• Whole-grain products


• Raw or cooked fruits and vegetables


• Dried beans and peas

Split peas, cooked 1 cup have 16.3 grams of fiber. Red kidney beans, boiled, 1 cup have 13.1 grams of fiber. Raspberries, raw, 1 cup have 8.0. Green beans, cooked, 1 cup have 4.0 grams of fiber. Whole wheat bread, one slice has 1.9 grams of fiber.
Read food labels when available to help you count your daily intake of fiber.

Whole foods rather than fiber supplements are generally better. Fiber supplements do not provide the vitamins, minerals and other nutrients that high-fiber food provides. In some case, you may still need a fiber supplement if dietary changes are not sufficient, or if you have certain medical conditions. Your doctor is the best source for deciding if you need a fiber supplement.
Tips for boosting your daily fiber intake:

• A high-fiber breakfast cereal (5 or more grams of fiber per serving) or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

• Add crushed bran cereal or unprocessed wheat bran to baked products like meatloaf, breads, muffins, casseroles, cakes and cookies.

• Use bran products for crunchy topping on casseroles, salads or cooked vegetables.

• Use whole-grain breads. Look for a brand with at least 2 grams of dietary fiber per serving.

• Substitute whole-grain flour for half or all of the white flour when baking bread.

• Eat brown rice instead of white rice.

• Eat whole-wheat pasta instead of white pasta.

• Snack with baby carrots.

• Eat more beans, peas and lentils.

• Add kidney beans to canned soup or a green salad.

• Make nachos with refried black beans, baked tortilla chips and salsa.

• Eat fruit at every meal.

• Eat fresh and dried fruit, raw vegetables and low-fat popcorn and whole-grain crackers for snacks.

Be careful about adding too much fiber too quickly. It can cause intestinal gas, abdominal bloating and cramping. Try increasing fiber gradually over a period of a few weeks. Drink plenty of water. Fiber works best when it absorbs water. Without enough water, you could become constipated.

Source: Mayo clinic (2006)

Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.

This article is FREE to publish with the resource box. This article was written (2-2007).