The Role of Dietary Fiber in a Healthy Lifestyle

The Role of Dietary Fiber

What is it?

Fiber is a carbohydrate contained in plant foods such as fruits, legumes, vegetables, and whole grains that cannot be fully digested. Commonly referred to as dietary fiber or roughage, fiber adds bulk to a diet, assisting digestion and daily elimination functions.

Fiber makes a person feel full after eating, helping those on diets to lower their consumption of food. Since fiber is not able to be absorbed by the body, it contains no calories.

There are two types of roughage or fiber: water soluble (i.e., cellulose, hemicellulose, and lingnin) and water insoluble (i.e., gum and pectin). Each plays a role in providing a health benefit to our bodies.

Health Benefits

Various studies have shown that consuming a healthy amount of dietary fiber may lessen the risk of developing the following diseases and conditions:

• Colon Cancer
• Rectal Cancer
• Heart Disease
• Breast Cancer
• Diabetes
• Obesity
• Diverticulosis
• Constipation

Fiber binds to cholesterol and bacterial toxins in the intestine, helping rid the body of it.

Consuming fiber in enormous amounts over a short period can result in gas, bloating, and cramps. These adverse affects are caused by the fermentation of fiber and indigestible sugars in the colon. Slowly adding dietary fiber to your diet and drinking plenty of fluids will help to eliminate these side effects.

The following are examples of high fiber foods:

• Vegetables
• Legumes
• Brown rice
• Nuts
• Pinto beans
• Oat bran
• Rolled oats
• Barley
• Leafy vegetables
• Wheat bran
• Whole grains
• Unprocessed breads
• Bran cereals
• Bananas
• Pears
• Apples
• Apricots
• Grapefruit
• Plums
  

How Much Fiber?

The daily recommendation of fiber intake is 20-35 grams a day. Sensitivity to fiber varies greatly from person to person. The goal is to consume enough fiber to create normal bowel movements. Consuming too much fiber can result in diarrhea and bloating.