About Foods That Are Rich in Fiber
Fiber is the part of a plant that your body is unable to completely digest. Nutrients can be extracted from dietary fiber by our bodies but the bulk of fiber passes through unchanged. Fiber is a necessary component of our diets as it helps our bowel system function properly.
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The Facts
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Fiber, also called dietary fiber, bulk or roughage, is a vital component of any human diet. Although the American Dietary Association recommends that adults get a minimum of 20 to 30 grams of fiber per day, the average American diet is estimated to consist of as few as 15 grams per day. Fiber is found in all plants that we consume. Increasing the fiber in the average diet is a recommendation repeated often in the health care community.
Type
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There are two types of fiber--soluble and insoluble. The soluble form of fiber becomes a gel when mixed with water. Oats, peas, beans, apples, citrus and barley all have large concentrations of soluble fiber. Insoluble fiber, found in foods such as nuts, vegetables and wheat, do not dissolve in water and move through the digestive tract as a solid. Both soluble and insoluble fibers are important for a balanced diet.
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Benefits
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Multiple scientific studies have determined that a diet high in fiber reduces the risk of some cancers (particularly digestive cancers), heart disease, digestive illness and even diabetes. Since fiber is not digested, those foods high in fiber are typically lower in calories and saturated fats, making them important in weight management. Fiber also prevents and relieves constipation. In 1993 the FDA began allowing food manufacturers to make claims about foods that are high in fiber. These claims indicate that high-fiber foods lower the risk of heart disease, cancer and high cholesterol.
Identification
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Fiber exists to some extent in all plant materials. Fiber content is highest in unprocessed foods, such as whole grains and the skins of fruits and vegetables. The dietary fiber of a given plant is found in the plant's cell walls. The quantity and type of fiber differ according to growing conditions and maturity of the plant.
Function
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Fiber has numerous key functions in the human body. Fiber absorbs many times its weight in water and therefore transports fluids into and through the intestines. These fluids keep the bowels moving smoothly and assist to remove toxins and waste from the intestines. This promotion of movement through the digestive tract is a vital part of bowel and digestive function. Fiber also functions to reduce blood sugar and blood cholesterol levels in the body.
Risk Factors
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The fiber content of your diet should be increased slowly over the course of several weeks. A rapid increase in fiber can result in bloating, constipation, abdominal discomfort and gas. It is also important to increase water intake while increasing fiber in order to keep your stool soft and easy to pass. Although rare, intestinal blockage can result from consuming a large quantity of fiber and not enough liquid. There are no other reported risk factors of a high fiber diet.
Expert Insight
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A multitude of government and health care organizations extol the virtues of a high-fiber diet. The American Dietetic Association, The Food and Drug Administration, the American Cancer Society, American Academy of Family Physician's, American Institute for Cancer Research and Harvard School of Public Health all recommend a daily intake of 30 grams of fibers daily.
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