The
importance of fiber to a healthy diet
When it comes to eating healthy and
enjoying a healthier lifestyle, it is hard to overstate the importance of fiber
in the diet. Even though fiber is most
associated with grains, rice and breads, it is important to remember that
fruits and vegetables also contain significant amounts of dietary fiber. In fact, the need for fiber is just one more
reason to eat your fruits and vegetables every day.
In order to understand why dietary fiber is
so important, it is a good idea to know what fiber is and what role it plays in
digestion. Simply put, dietary fiber is
the portion of food that the human body cannot digest. Fiber is found in foods of plant origin only;
there is no fiber in meat and dairy products.
Fiber plays an important role in the digestion of food, and in the
elimination of waste products as they travel through the body.
Good sources of dietary fiber include
grains, cereals, legumes, lentils, nuts, seeds, fruits and vegetables. As we said before, meats and dairy products
do not contain any dietary fiber, so it is important to eat some plant based
foods ever day to get the fiber you need.
Soluble vs. insoluble
Not all fiber is the same, and fiber comes
in two forms – soluble and insoluble.
All plant materials contain both types of fiber, but some sources
contain more of one than the other.
Eating a variety of foods rich in fiber every day will ensure you get
adequate levels of both soluble and insoluble fiber.
Insoluble fiber is important in keeping people
regular, and it has shown promise as well in the prevention of some types of
colon and rectal cancers. Insoluble
fiber is mainly found in wheat brain, some types of vegetables and in whole
grain products. Some vegetables rich in
insoluble fiber include carrots, peas and broccoli. The skins of fruits are also rich in
insoluble fiber.
Soluble fiber, on the other hand, has shown
promise in reducing levels of cholesterol in the blood, and at reducing the
rate at which glucose enters the bloodstream.
Soluble fiber is abundant in dried peas, lentils, beans, barley, oat
bran, and in many fruits and vegetables.
How much fiber is enough
Many people are unsure just how much
dietary fiber they need every day, but most dietitians recommend that women
consume between 21 and 25 grams of dietary fiber per day. For men, the recommendation is 30 to 38 grams
of fiber each day.
Of course, that is easier said that done,
and it is important to know which foods are high in fiber in order to boost
your daily fiber consumption. In the
case of packaged foods like breads and crackers, the fiber content will be
listed as part of the nutritional label. In the case of fruits and vegetables,
there are charts which show the fiber content of an average size piece. Some grocery stores post this information,
and it is also widely available on the internet.
When increasing dietary fiber, it is best
to make the increase gradual. A sudden
jump in dietary fiber can lead to bloating, gas and abdominal discomfort. In addition, it is important to drink plenty
of fluids, especially water, in order for fiber to have the best effect. When choosing breads and cereals, it is best
to go with healthier whole grains. In
general, the less processing, the healthier the foods.
Eating the skins of fruits and vegetables
is a great way to increase dietary fiber. Many people like to make fruit shakes
and smoothies that use the skins of their favorite fruits. This makes a delicious and nutritious way to
increase fiber consumption. In addition,
keeping a variety of fiber rich foods,
such as apples, nuts, seeds and bran muffins, around for snacks is a great
idea.
And finally, eating a wide variety of foods
will ensure that you get plenty of fiber, as well as the vitamins, minerals,
and trace elements that make a balanced diet so important.