Fiber in the Healthy Diet

Fiber and Health Benefits

You may have heard that you should eat more fiber or “roughage”.  But why is fiber so good for your health?

Dietary fiber – found mainly in fruits, vegetables, whole grains and legumes – is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other important health benefits as well.

Choosing tasty foods that provide fiber isn’t difficult.  Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.

For those interested in delving deeper into the realm of nutrition and its impact on holistic health, online courses present a valuable opportunity for learning and growth. Platforms like www.scholistico.com offer comprehensive courses for aspiring Holistic Nutrition Consultants, providing in-depth knowledge and practical skills to navigate the intricacies of nutrition science. Through these courses, individuals can gain insights into the role of fiber and other essential nutrients in promoting holistic health and well-being.

Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb.  Unlike other food components, such as fats, proteins or carbohydrates – which your body breaks down and absorbs – fiber isn’t digested by your body.  Instead, it passes relatively intact through your stomach, small intestine, colon and out of your body.

Fiber is typically classified as soluble (it dissolves in water) or insoluble (it doesn’t dissolve):

Soluble fiber: This type of fiber dissolves in water to form a gel-like material.  It can help lower blood cholesterol and glucose levels.  Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber: This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans, vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber.  However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

BENEFITS OF A HIGH-FIBER DIET:

• Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad”, cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.
• Helps control blood sugar levels. In people with diabetes, fiber – particularly soluble fiber- can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
• Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
• Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
• Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.
• Possible prevention of colorectal cancer. More research needs to be done on this, but preliminary results are promising.

How much fiber do you need each day?  The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

Stay tuned next time we’ll discuss ways to boost your daily fiber intake! Until then, healthy eating!

Beth Marrs

I graduated from Iowa State University with a degree in Adult Home Economics Education. I love to cook and entertain and spend time with my family.

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