Dietary fiber, or roughage, is a plant-based material that our bodies can’t digest. But even though we can’t break it down, dietary fiber plays an important role in keeping us healthy.
There are two main types of dietary fiber: soluble and insoluble.
Soluble fiber dissolves in water, forming a gel-like substance in the digestive system. This can help slow digestion, regulate blood sugar levels, and lower cholesterol. Soluble fiber is found in oats, beans, peas, apples, and carrots.
Insoluble fiber does not dissolve in water. It adds bulk to the stool and helps to keep things moving through the digestive system regularly. This can help to prevent constipation and hemorrhoids. Insoluble fiber is found in wheat bran, whole grains, nuts, seeds, and vegetables.
Here are some of the benefits of dietary fiber for our body:
Digestive health:
Promotes Regularity: Fiber adds bulk to stool, making it easier to pass and preventing constipation.
Prevents Diverticular Disease: Adequate fiber intake reduces the risk of diverticulosis and diverticulitis by keeping the colon healthy.
Reduces Hemorrhoids: Fiber helps prevent hemorrhoids by keeping stools soft and easy to pass.
Supports Healthy Gut Flora: Certain types of fiber, known as prebiotics, act as food for beneficial gut bacteria, promoting a healthy microbiome.
Weight Management:
Increases Satiety: Foods high in fiber help you feel full and satisfied, reducing the likelihood of overeating.
Aids in Weight Loss: High-fiber foods tend to be lower in calories and fat, making them beneficial for weight management.
Blood Sugar Control:
Slows Sugar Absorption: Soluble fiber, found in foods like oats and legumes, slows the absorption of sugar, helping to stabilize blood glucose levels.
Improves Insulin Sensitivity: Fiber has been linked to improved insulin sensitivity, which is beneficial for individuals with diabetes.
Heart Health:
Lowers Cholesterol: Soluble fiber binds to cholesterol in the digestive tract, helping to lower LDL (bad) cholesterol levels.
Reduces Heart Disease Risk: A high-fiber diet is associated with a lower risk of heart disease and stroke.
Cancer Prevention:
Reduces Colon Cancer Risk: Adequate fiber intake may lower the risk of colon cancer by keeping the digestive system healthy and reducing inflammation.
Food Sources of Fiber:
Whole Grains: Brown rice, quinoa, whole wheat bread, oats.
Legumes: Beans, lentils, chickpeas.
Fruits: Berries, apples, pears, oranges.
Vegetables: Broccoli, Brussels sprouts, carrots, spinach.
Nuts and Seeds: Almonds, chia seeds, flaxseeds.
Tips for Increasing Fiber Intake:
Gradual Increase: Increase fiber intake gradually to prevent digestive discomfort like bloating and gas.
Variety: Include a variety of high-fiber foods in your diet to benefit from different types of fiber.
Important Considerations:
Hydration: Drink plenty of water when increasing fiber intake to help move fiber through the digestive tract.
Including a variety of high-fiber foods in your diet can contribute to overall health and well-being. Most adults should aim for around 25-35 grams of dietary fiber per day. However, the amount of fiber you need may vary depending on your age, sex, and activity level. Remember to consult with a healthcare provider or dietitian before making significant changes to your diet, especially if you have specific health conditions or dietary concerns.