The Benefits Of Fiber

By Author: Caley Van Cleave
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Fiber is a word most people know and already associate with food. What many people do not know is that fiber has numerous health benefits. By ensuring you get enough total fiber in your daily diet, you can reap these health benefits and even avoid certain health problems.

Fiber, sometimes referred to as "bulk" or "roughage," is either soluble or insoluble. Soluble fiber dissolves in water and comes from food sources like oats, beans, peas, apples, bananas and some vegetables. Insoluble fiber adds bulk to waste and is found in whole wheat foods, nuts and seeds, and in certain fruit and vegetable skins. It is essential to incorporate both types of fiber into the daily diet and to keep the body hydrated with water to fully benefit from fiber intake.

One of the primary benefits of fiber is maintaining a healthy digestive tract. Fiber accomplishes two tasks in the digestive system. The first is to keep food moving through the digestive tract at a healthy pace which is evidenced by regular bowel movements. The second is to keep waste at a healthy consistency which aids in digestive health and reduces the chances of ...
... developing digestive disorders. Fiber is also associated with weight loss, with some studies indicating that regular fiber intake reduces hunger and the absorption of calories. There is also some evidence that regular fiber intake as part of a healthy diet can combat obesity.

In conjunction with a healthy digestive system, bowel disorders can be prevented or controlled with a high-fiber diet. Bowel health can help prevent diverticulitis, irritable bowel syndrome, hemorrhoids, and even colon cancer. Fiber can help expedite waste and increase the bulk of waste, helping to relief bowel pressure and the uncomfortable spasms associated with certain digestive disorders. In short, fiber increases bowel health which positively impacts the final task of the digestive system.

Along with maintaining a healthy digestive tract and improving bowel health, fiber is also believed to help prevent heart disease. Abnormal blood cholesterol levels are a risk factor of developing heart disease. Soluble fiber can help reduce the body's absorption of cholesterol. Soluble fiber acts as a bile binder; because bile contains cholesterol, soluble fiber can help the body excrete more cholesterol. Research has shown that high dietary fiber in conjunction with a low-fat diet reduces total cholesterol levels.

A high-fiber diet has also shown to help prevent diabetes and control blood sugar levels. Along with controlling weight, controlling blood sugar levels is imperative to preventing diabetes. A diet high in fiber can help reduce blood sugar levels and keep the levels under control but as previously mentioned, it can also help with weight loss. This means fiber packs a health benefit with a double punch when it comes to reducing the risk of diabetes.

With all the potential health benefits of a high-fiber diet, it's easy to see why increasing dietary fiber is a good nutritional choice. The recommended daily fiber intake varies based on age and gender but is generally about 25 grams for women and 35 grams for men. Nutritional experts recommend increasing dietary fiber gradually to avoid constipation, gas and bloating. It is also recommended to increase your fluid intake in conjunction with an increase in fiber.

Some of the best sources of dietary fiber include beans, bran cereal, oats, whole grains, nuts, flaxseed, and fresh fruits and vegetables. Processed foods with fiber added, such as snack bars, yogurts, and cereal, are added sources of fiber but pay attention to the calories and fat contained in these products. Avoid processed grains, like white flour and rice, as most of the fiber content has been stripped from these food sources. You will also get higher fiber from consuming fresh fruits and vegetables rather than fruit and vegetable juices for the same reason.

A change in dietary habits can be difficult to incorporate but adding fiber sources to the foods you already eat can be one of the easiest ways to increase fiber. Add nuts, flaxseed, or fresh fruit to yogurt, cottage cheese, cereal, and salads. Mix 2 to 3 tablespoons of wheat bran into baked goods and casseroles. Eat as many fresh fruits and vegetables as you can, as processing foods by peeling, cooking, or steaming can reduce their fiber content.

If you find it difficult to incorporate enough high-fiber foods naturally into your diet, you can use a fiber supplement. Many fiber supplements can be mixed into water or other beverages, or you can sprinkle powdered supplements over the foods you do eat. Remember to increase your fluid intake by 8 to 16 ounces each day as you increase your fiber intake. If you have any questions or concerns about increasing the fiber in your diet, talk to your doctor or a nutritionist.
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