Fiber

Fiber Types

There is a distinct difference between soluble fiber and insoluble fiber. Soluble fiber can be dissolved easily in water and insoluble fiber cannot. Each kind is valuable for its own set of properties and a balanced nutrition consists of both soluble and insoluble fiber.

Soluble fiber can help in reducing cholesterol levels as well as in blood glucose levels while insoluble fibers are beneficial for a healthy colon and intestines. Together, both types of dietary fiber provide you with multiple benefits.

A diet high in fiber is known to reduce plaque buildup on you arteries, reducing your risk of heart disease. It also helps lower your blood sugar, which can help prevent the development of diabetes. Furthermore, lowering your blood sugar can help prevent the growth of kidney stones and gallstones.

While fiber has not been proven to prevent colon cancer, since it does help keep your colon healthy it may help reduce the risk of colon cancer. It also can reduce the risk of cancer of the breast, the ovaries, and the uterus.

Since fiber helps to regulate the colon, it can reduce the risk of diverticulitis. People who have diverticulitis are prone to severe pain that may be accompanied by diarrhea or vomiting. Diverticulitis occurs when small seeds and nuts get stuck in the pouch of the colon, so eating a diet high in fiber can help keep your colon clean.

Due to its colon cleansing properties, fiber is also believed to reduce symptoms of Irritable Bowel Syndrome (IBS). Psyllium husk is the most common form of fiber used for IBS and is a soluble plant fiber.

Another benefit to fiber is in its ability to help curb your appetite. Fiber is bulky and fills you up longer, so it can help keep you from getting hungry and eating more than you really want. A high fiber diet can help you lose weight when you eat a balanced diet and exercise regularly.

Fiber and Sources of Dietary Fiber

Dietary fiber is rich in many foods. In order to get a balanced fiber diet, you need to consume foods that contain both soluble fiber and insoluble fiber.

Soluble fiber can be found in legumes. Sources include:

• Beans
• Dried peas
• Lentils
• Oat bran
• Oatmeal
• Nuts
• Seeds
• Some fruits that are high in fiber are apples, blueberries, pears, and strawberries.

Insoluble fiber can be found in whole grains, such as whole wheat and wheat bran. Brown rice is also a natural source of fiber, as are vegetables like carrots, celery, cucumbers, tomatoes, and zucchini. Seeds are also high in insoluble fiber.

Fiber and Recommended Daily Doses

Humans should consume a minimum of 20 grams of dietary fiber every day. This includes children as well as adults. Furthermore, you need to increase your intake of fiber if you are consuming more calories. Men, for example, may need to eat 30 grams of fiber each day.

To get an idea of how much daily fiber is recommended, see the list below:

• Children aged 1 to 3 should consume 19 grams of fiber based on a 1,400 calorie dietChildren aged 4 to 8 should consume 25 grams of fiber based on a 1,790 calorie diet
• Children aged 9 to 18 should consume 26 to 38 grams of fiber based on a diet ranging from 1,900 calories to 2,850
• Adults should consume 25 to 38 grams of fiber based on a diet ranging from 1,790 calories to 2,550

If you are unsure as to how much fiber you need, consult with your physician. The goal is a minimum of 20 grams per day coming from natural sources. If you choose to add fiber supplements to your diet, be sure at least 20 grams are still coming from dietary sources.

Fiber supplements are usually available in a powder form, although chewable tablets can also be purchased. Use the supplement finder now to locate and compare your fiber supplements options!