Medical Motivations

The Benefits of Fiber

Fiber is a substance found in plants. Dietary fiber -- the kind you eat -- is found in fruits, vegetables, and grains and is an important part of a healthy diet.

Dietary fiber adds bulk to your diet. Because it makes you feel full faster, it can be helpful in controlling weight. Fiber aids digestion, helps prevent constipation, and is sometimes used for the treatment of diverticulosis, diabetes, and heart disease.

There are two types of fiber. Dietary fiber is found in plant foods, where it occurs in two forms: soluble and insoluble. Soluble fiber attracts water and turns to gel during digestion. This process slows digestion and the rate of nutrient absorption from the stomach and intestine.

Soluble fiber is found in oat bran, barley, nuts, seeds, dried beans and legumes, lentils, peas, and some fruits and vegetables. Insoluble fiber also adds bulk (fiber) to the stool. It is found in wheat bran, vegetables, and whole grains.

A diet high in fiber is thought to reduce the risk of cancers of the rectum and colon. The average American now eats 10 - 15 grams of fiber per day. The recommendation for older children, adolescents, and adults is 20 - 35 grams per day. Younger children will not be able to eat enough calories to achieve this, but it is a good idea to introduce whole grains, fresh fruits, and other high-fiber foods.

To ensure that you get enough fiber, eat a variety of foods, including:

• Cereals
• Dried beans and peas
• Fruits
• Vegetables
• Whole grains

Add fiber gradually over a period of a few weeks to avoid abdominal discomfort. Water aids the passage of fiber through the digestive system. Drink plenty of fluids (approximately 8 glasses of water or non-caloric fluid a day).

Peeling can reduce the amount of fiber in fruits and vegetables. Eating fiber-containing food is beneficial, whether it is cooked or raw.

Source: Avera Health Source