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.
High Fiber Foods
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.
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